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Out & Back Workouts


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
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two trees
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the two goalposts
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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 run Out & back courses can be diagonal
Run out & back
Or curved
Running: out & back

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.

Double Pace

Out & backs are an example of a double pace, meaning a run using two paces, where the run's 1st 50% happens at one pace while the run's 2nd 50% occurs at a faster pace. Double pace is not alternate pace where the athlete, while running, often switches between two paces.


Below is a calculator so you can sum your total weekly mileage or yardage while performing various out and backs.

ISBN: 978-0-9952788-3-7