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Out & back means to run from Point A to Point B and without stopping back to Point A quicker. The idea is to teach athletes not to waste too much of their body's energy during a race's first half and to save their body's energy for a race's second half. The out and back strategy can apply to bicycling, walking, and other individual endurance sports.
The second half of out & backs need only be a second or less faster than the run's first half. For example, a ten mile run's first five miles can be run in 24 minutes while the last five miles are run in 23:30, meaning the second five miles were run 30 seconds faster than the run's first five miles.
|Out & backs can occur between telephone poles
| two trees
| the two goalposts
|--| |--|of a sports playing field,
|or over distances of several miles.|
Out & back training can be used by athletes contesting all racing distances from short sprints to ultra marathoners.
|Out & backs do not have to be run over straight lines.||Out & back courses can be diagonal
Click, see demo for verical course.
Tabs describe many ways of running out & backs.
If you use out and backs three days per week, perhaps you use a hill out and back, a swimming pool out and back, and perhaps a running out and back. The latter can occur with a group.
Below is a calculator so you can sum your total weekly mileage or yardage while performing various out and backs.