Best New Running Drills to Boost Speed and Endurance [2025 Guide]

Ready to kick your training up a notch? The best new running drills go far beyond the basics, bringing fresh ways to increase speed while building real endurance. These simple exercises can fit into any routine and help runners see results in less time.

Whether you’re chasing a new personal best or looking to run stronger, these drills will push you further. Power up your training with smart moves that work for every level.

Why Try New Running Drills for Speed and Endurance

Mixing new moves into your running routine is like turning up the color on a faded photograph. The best new running drills do more than add variety; they unlock a new level of speed and stamina you can feel. Science and experience agree: shaking up your workouts pays off in ways you’ll notice on your next run.

Breaking Plateaus with Fresh Moves

Running the same drills day after day can make you feel stuck. Your body adapts quickly, and progress stalls even if you work hard. Adding new drills gives your muscles and brain different problems to solve.

New demands: Unfamiliar exercises activate rarely used muscle fibers, letting you push harder and recover faster.
Nervous system boost: New patterns challenge your coordination, helping you run smoother and more efficiently.
Mental edge: Stepping out of your routine sparks growth and keeps your mind sharp.

Athletes who mix up their training notice improvements in top speed and the ability to keep that pace longer.

Building Motivation with Variety

Monotony kills motivation. When workouts blend, getting excited about lacing up your shoes is tough. The best new running drills bring back energy and fun, making every session feel special.

Curiosity: Trying something new sparks excitement.
Challenge: Learning a new drill gives you real goals to chase.
Progress: Small wins from new drills can add up, building confidence for your next race or big workout.

You’ll find yourself looking forward to practice again, eager to see what you can accomplish.

Targeting Muscle Groups You’re Missing

Standard running routines tend to leave out specific muscles. Over time, this creates imbalances that can slow you down or lead to injury. New running drills target forgotten areas and work your body from head to toe.

Core stability: Many new drills train your abs and lower back for better posture.
Hip and glute strength: Stronger hips mean a more powerful stride.
Ankle and foot power: Agility moves sharpen your push-off and help you stay light on your feet.

Breaking out of the old routine lets every part of your body improve, powering some of your best runs yet.

The Science of Mixing Up Drills

Sports research strongly supports the need for variety in training. When you change your running drills, you create “muscle confusion,” which means your body works harder to adapt. This leads to more gains in both speed and endurance.

Mixing up the best new running drills can:

Wake up different muscle fibers
Improve balance and stability
Sharpen reaction time
Prevent injuries by correcting weak spots

In short, swapping in new drills isn’t just fun, it’s the smart way to become a faster, stronger, and more motivated runner.

Form-Boosting Drills for Faster Sprints

Speed isn’t just about how hard you push; it’s about moving well, every step. Mastering the best new running drills can fix your posture, sharpen your technique, and make your strides faster. Whether you’re eyeing the finish line or want quicker turnover from start to end, these drills will train your body to run with power and precision. Let’s break down three proven moves that benefit runners at every level.

A-Skip Progression

The A-Skip isn’t just a warm-up; it’s the shortcut to better sprint form. This drill targets knee drive, core activation, and foot placement in one fluid movement. It teaches your muscles the proper mechanics for a springy, upright stride.

To progress the A-Skip:

Start with the basics: Skip forward, driving each knee until your thigh is parallel to the ground.
Pump your arms: Match arm swings with leg movement to mimic the running motion.
Go for rhythm, not speed: Stay light and bouncy, landing softly on the balls of your feet.

After mastering the standard drill, level up by adding short bursts of speed or using a slight incline—the A-Skip locks in fast leg turnover, setting your foundation for sprints that look and feel effortless.

Fast-Feet Ladder Runs

Foot speed is everything for sprinters. Fast-feet ladder runs bring lightning-quick steps and sharpen your timing. You only need an agility ladder (or some chalk lines) to set your rhythm and train fast response from the ground up.

How the ladder runs supercharges your sprints:

Build foot and ankle stiffness for explosive push-off.
Quick muscle firing is a must for a rapid start.
Improve coordination so every movement is crisp and controlled.

To get the most from this drill:

Stand at one end of the ladder.
Move through the ladder, stepping both feet in each square as fast as possible.
Keep your chest up and drive from the hips, imagine your feet are hot coals.

Repeat for a set number of rounds, taking short rests in between. This drill packs a punch and creates a foundation for top-speed sprinting.

Power Knees With Resistance Band

Adding resistance transforms regular drills into strength builders. Power knees with a band challenge your hip flexors, core, and lower legs simultaneously. It’s like shifting your sprints into turbo drive.

How to nail the power knees drill:

Loop a light resistance band around a sturdy post behind you.
Step into the band, facing away from the post, with it snug around your hips.
Drive one knee up fast, hold briefly, switch legs, keep your posture tall.

Repeat this rapid exchange, focusing on strong, quick knee lifts. Adding resistance increases the force needed for every step, directly translating into faster, snappier sprints on the track.

Consistent use of these best new running drills will teach your body to run tall, stay light on your feet, and tap into powerful, repeatable speed.

Endurance-Enhancing Drills That Build Stamina

Every runner wants deep reserves of stamina that don’t quit when the miles stack up. The best new running drills don’t just make you faster; they train your entire system to handle more mile after mile, hill after hill. These fresh moves push your lungs, legs, and mind, so you’ll never have to worry about fading when it counts. Add these endurance-focused drills to your routine, and watch your staying power soar.

Tempo Surge Intervals

Tempo surge intervals are a crowd favorite among the best new running drills for boosting stamina. The magic happens by mixing steady, hard running with short bursts of speed, testing your legs and heart.

Here’s how you can add tempo surge intervals to your weekly routine:

Start with a 10-minute easy jog as a warm-up.
Set your tempo pace to feel “comfortably hard,” but you could still maintain a short conversation.
Alternate: Run 4 minutes at tempo, then surge to a faster pace for 30 seconds.
Repeat this pattern for 20 to 30 minutes.

This drill stretches your aerobic capacity. Those quick surges teach your body to recover fast while moving, so you’ll have gears left next time you need to push mid-race. It’s endurance and toughness, all in one go.

Hill Sprint Circuits

Hill sprints deliver a double punch: build muscle strength and boost aerobic power. Tackling a steep hill constantly feeds your engine and keeps your form sharp when tired.

To get the most out of hill sprint circuits:

Find a hill that takes about 20–40 seconds to run up at your fastest controlled pace.
Sprint hard to the top, focusing on pumping your arms and driving your knees.
Jog or walk back down for recovery.
Start with five sprints and add 1 or 2 reps each week as you strengthen.

Mix some bodyweight moves at the base, like squats or push-ups, to turn the drill into a complete circuit. Every trip up the hill makes you more challenging and prepares you to tackle rough race finishes or surge past the pack.

Multi-Direction Stride Outs

Running isn’t always straight and flat. Multi-direction stride outs teach your legs and brain to adapt, building lasting muscle endurance and quick feet. This drill stabilizes muscles you might be missing with only straight-line workouts.

How to do multi-directional stride outs:

Mark out a flat, open area (like a track or field).
Run 50 meters forward at a strong, relaxed pace.
Lateral shuffle (sideways run) back to the start.
Run backward for 25 meters, then skip diagonally for another 25 meters.

Repeat this pattern for several rounds, keeping your effort high but under control. These stride outs keep you sharp and balanced, preparing you for twists or uneven ground during your runs.

Key takeaways:

Tempo surges stretch out your aerobic ceiling.
Hill sprints transform tired legs into powerful engines.
Multi-directional moves create all-around resilience and help prevent injury.

With these best new running drills, you’ll last longer and finish each run feeling strong and ready for more.

Blending Drills into Your Weekly Training

Trying out the best new running drills is exciting, but fitting them into your weekly routine can be tricky. Add too much, too soon, and your legs might protest. You can boost speed and endurance with the right approach without risking burnout or injury. Here’s how to slot these drills into your plan, whether you’re a beginner or a seasoned runner.

Start With One or Two Drills Per Week

When adding the best new running drills to your training, start small. It’s tempting to go all-in, but giving your body time to adjust is smarter. Pick one form booster (like A-Skips or ladder runs) and one endurance builder (like tempo surges or hill sprints) to try first. Focus on quality instead of quantity.

Do drills after easy runs or as a warm-up for workout days.
Skip them on days you feel tired or if you have a big race or long run ahead.

Sample Weekly Schedules for All Levels

Whether new to running or chasing a PR, blending drills into your plan keeps things fresh. These sample schedules show how anyone can slot the best new running drills beside their usual runs.

Beginner (3-4 Runs/Week):

Monday: Easy run with two sets of A-Skip progressions (drills after warm-up)
Wednesday: Tempo surge intervals (alternate drill and steady running)
Saturday: Long run, no drills, focus on the miles

Intermediate (4-5 Runs/Week):

Tuesday: Speed session with fast-feet ladder runs (as a warm-up)
Thursday: Endurance run with multi-direction stride outs
Sunday: Long run with hill sprint circuits at the end

Experienced Runners (5-6 Runs/Week):

Monday: Easy run, add power knees (banded) after
Wednesday: Hard workout, open with A-Skip progressions and ladder drills
Friday: Recovery run, no drills
Saturday: Hill sprints plus bodyweight circuit

Tip: Always follow hard drill days with easy or rest days. This lets your body recover and build strength.

Avoiding Overtraining With Smart Drill Placement

Overtraining sneaks up when you pile on too many high-intensity drills. Listen to your legs. Soreness, tiredness, or trouble hitting your usual paces are signs you need more rest. Mixing easy runs, rest days, and cross-training into your week can keep you feeling strong.

Here’s how to avoid the risk:

Limit drills to 2–3 days a week, especially starting.
Stick to short, focused sessions. Ten minutes of drills can go a long way.
Use new drills as a warm-up or technique focus, not a punishment.

Tracking your feelings (using a training log or simple notes on your phone) is smart. Swap drills out for a walk or easy jog if you notice a dip in energy.

Practical Advice for Blending Drills and Staying Consistent

Making the best new running drills part of your routine is all about habits. Keep things interesting by rotating drills every few weeks. Invite a friend or join a group to share new moves, and you’ll be more likely to stick with them.

Set a weekly goal (like “add form drills twice”) and track your progress.
Celebrate wins. Notice your stride feeling smoother or your next tempo run feeling easier? That’s success.
Adjust based on your body’s feedback. Rest days are part of training, not a setback.

Adding these drills with care helps you build speed and endurance for the long haul, while keeping each week fun and rewarding.

Tracking Your Progress and Staying Motivated

When you add the best new running drills into your routine, seeing results is the ultimate motivator. Progress isn’t always apparent in the moment, but tracking small steps adds up. Smart runners keep tabs on their training to stay inspired through ups and downs. Let’s dig into simple, proven ways to keep your motivation high and turn every workout into progress you can see and feel.

Choosing the Right Tools to Track Success

Modern runners have more options than ever for logging and reviewing their progress. The correct tracking method adds a layer of fun and holds you accountable to your goals.

Fitness Watches & Trackers: Devices like Garmin, Fitbit, or Apple Watch provide instant feedback on pace, distance, heart rate, and more. You can set targets for each drill and celebrate when you meet (or beat) them. After adding new running drills, many runners see their stride speed up and recovery time shrink. It’s powerful to watch those numbers move.
Running Apps: Free apps like Strava, Nike Run Club, or MapMyRun turn your phone into a digital coach. They log every drill, track your route, and even earn you badges or kudos from friends. Seeing streaks or personal records inspires you to stick with the best new running drills each week.
Old-School Journals: Some athletes swear by pen-and-paper logs. Writing down your drills, paces, and thoughts after a run can help you spot trends and gaps. A journal also lets you capture small wins like mastering a tricky drill or finishing a workout when you wanted to skip.

Tip: Stick to the tool you’ll use. Consistency beats complexity. Make it a habit to check your progress after each drill session.

How Tracking Builds Motivation That Lasts

Nothing fires you up like seeing improvement on the page or screen. Tracking isn’t just about collecting numbers; it’s about giving yourself proof that you’re getting stronger, faster, and fitter with every set of drills.

Celebrate every milestone, no matter how small.
Notice how drills get easier or your recovery improves.
Watch your pace, form, or distance bump up as weeks pass.

Small wins are like fuel for your running engine. They keep you excited, turn rough days around, and give you stories to share with other runners.

Real Runner Stories: Drills That Changed the Game

Ask any runner who swears by the best new running drills, and you’ll hear stories of breakthroughs.

Chelsea, a rookie runner, started tracking her ladder runs in Strava. She went from tripping over rungs to gliding through with perfect rhythm in a month. Each saved workout showed her times dropping, and her stride smoothed.
Jordan began logging hill sprint circuits in a notebook. He saw that by week three, he could handle one more sprint each session without burning out. The numbers didn’t lie; real endurance was stacking up.
After mixing A-Skip progressions into his schedule and tracking heart rate with his Garmin, Luis noticed a steady drop in peak exertion during races. He felt the improvement before he even checked the data.

You’ll spot the gains others might miss if you track your best new running drills. That spark of progress can turn an average week into a victory.

Creating Motivation Routines That Stick

Turning progress into motivation isn’t magic; it’s about routine. Weave these habits into your weekly training:

Set clear, bite-sized goals. For example, “Repeat power knees with perfect form 3 times this week” feels doable.
Celebrate every win: Got through a tough hill sprint session? Treat yourself to a favorite snack or share your results with a friend.
Mix things up: Rotate different drills every few weeks so things never feel stale.
Review your progress weekly: Reflect on what went well and what you’d like to tweak.

Training can be challenging, especially when you’re striving for real growth. But tracking and recognizing every improvement helps keep you chasing the next personal best.

Key takeaway: The best new running drills are most effective when tracking, reviewing, and celebrating your progress. Let the numbers and memories fuel your motivation, run after run.

Conclusion

The best new running drills bring quick wins. You can feel sharper speed, stronger finishes, and more energy every run. Training stays fresh, and your drive stays high, making it easier to stick with your goals. By working muscle groups you’ve missed and challenging your mind, these modern drills help you run smoother, faster, and longer from the first week.

Ready to boost both speed and endurance? Pick one new drill from this list and try it during your next workout. Share your breakthroughs and keep the momentum; your strongest miles are ahead.