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Out & Back Routes
Listed below are places to run out & backs if you live near or are visiting. The first two places listed below have been picked since they are known to be serene and tranquil and are puiblic places which can be used by locals and tourists.
Central Park
A rectangle 2.5 miles long and .5 miles wide allows for out & back workouts along one of the lengths or widths. Can you run an out & back along the suspension bridge over a pond where your footing is unsure because the bridge sways.
High Line Park
Slow steps are staircases with many landings and stairs placed at high or low heights above each other making thenm difficult to climb.

High Line Park, elevated 30 feet above Manhattan's Chelsea district in New York City, requires a climb up slow stairs to enter. The park built along a derelict railway line is 1.45 miles long winding through

The High Line park is lit at night allowing for night running giving athletes 24/7/365 access.

Rainforest Trail
The approximately 6700 foot long Rainforest Trail which winds its way with elevation changes through Vancouver Island's Pacific Rim National Park might be a fantastic out & back where on hot summer days the tree canopy might keep the sun off you.

Out & back routes can be, like the above described Rainforest Trail, can be bent and hilly. The Rainforest Trail's elevation changes are slight.

Wasaga Beach
On Ontario's Nottawasaga Bay, Wasaga Beach, at alomost 1/3 the marathon's length is the world's longest fresh water beach and Canada's longest beach. The local municipality has divided Wasaga Beach's entire length into six areas.

If you live near Wasaga Beach and enjoy running daily out & backs, on each of six days of the week run one of the six areas. Rest on the seventh day. This represents one week of training since athletes change their training week to week. There is no such thing as the perfect training week.

Intersections
Mapping websites can help you draw your routes measure distances between intersections. Such websites may require a signup but are usually free to use.

Also beware occasionally websites like Wikipedia may list distances between intersections.

Road / XC 1

Road XC 2

An interesting out and back in my neighborhood is to run up a sidewalk and detour back to the starting point through a schoolyard's grass covered field. The run's back half is approximately 50 yards longer than the run's first half but still run quicker. This run's first section is road running and second section cross country (XC) running thereby mixing the two types of running. See the illustration below.


  • Valley

    The curved route shown in Tab: Ways, and based on Sir Isaac Newton's proof that the quickest path between two points is curved, is a route often used in my neighborhood where athletes run down a slope into a river valley, run across the valley floor, up a slope on the valley's other side, then retrace their steps quicker.

    Zig-Zag

    Zig-zag through a line of trees and sprint back in a straight to your starting point. This course is only about 200 meters. Out & back routes need not be long and are open to use be athletes contesting any distance.

    Indoors

    In Toronto, Canada, where the winters are really cold, I have coached or run out & backs in the corridors of apartment buildings, condominiums, and office towers.

    This last one is not in between intersections but the best way to run on a cold winter's day.

    Set your running training dates with the below calendar. Plan your macro and micro cycles. Set your racing dates

    Date:

    Total your weekly mileage with the below calculator

    Use the mouse to press the above calculator's buttons, otherwise the calculator won't work.

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