Stack ribs over hips before accelerating. A folded posture traps the breath.
Technique cues
Win the first 50 metres.
The goal is not instant top speed. Reset the body in sequence, then let pace return while breathing stays under control.
Use quick steps for ten seconds. Let stride length return as the legs unlock.
Clear the breath debt immediately, then settle into a repeatable rhythm.
Hold back for 50 m. The fastest transition preserves the kilometre.
Station signatures
Diagnose the exit pattern.
Expect short hips and heavy calves. Stay quick before asking for stride length.
Stand tall and stabilise the pelvis. Avoid overstriding on tired quads.
Control the first breath and keep the shoulders loose.
Unfold gradually. Let cadence establish before chasing pace.
Four-week progression
- 6 x 20 seconds station work into a 100 m easy run.
- 6 x 30 seconds into 200 m controlled.
- 4 station exits into 400 m at race pace.
- Three-station simulation with consistent exit splits.
Related training
Connect transitions to race execution.
Stop leaking time between stations.
Use the assessment to separate transition mechanics from aerobic and station-strength limits.
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