Out & Back

Instruction Important points RPE Adaptation Skill Biggest Mistakes

Out & Back: High-end aerobic run.

Choose an out and back course of similar difficulty each way or slightly faster on the home journey.

  • Warm-up briefly.
  • Run at a comfortably fast pace.
  • Take your split at half way and the final time at the finish.
  • Compare the times for each half.

Attempt to run even pace or negative splits (second half faster).


  • Fastest aerobic
  • Pacing
  • Rhythm
  • Starting out too fast and having to slow down.
  • Maintaining too high a heart rate to sustain your pace and becoming anaerobic.
  • Running too slowly at the beginning so that the split for the second half of the run is more than 10% faster than the first.