50 meter repeats are a great way to improve your anaerobic endurance and get used to faster paced running all with minimal time and equipment.

50 meter repeats are a great way to improve your anaerobic endurance and get used to faster paced running all with minimal time and equipment. This particular workout consists of 3 sets of 18 reps and comes from Tom Billups in an article published on RugbyRugby.com.

To perform the workout, mark out 50-meter on an even surface and get a stop watch of some sort, preferrably one with a countdown function.

To perform one repetition, you will need to run the fifty meters in 10 seconds or less and then rest for 10 seconds. Thats one rep. You should be running at a fast pace, but one that is below a 100% effort. The distance is designed to be long enough to tax you, but short enough that it can be run at a high speed over and over, thus working your anaerobic system repeatedly.

There are 18 reps in 1 set and 3 sets in this workout with 2 1/2 minutes in between each set.

An attractive aspect of this particular workout is that you are required to accelerate and decelerate during each repetition. As you fatigue, it becomes critical to get a quick start and run the entire 50-meters in order to cover the distance in the allotted time.

If all three sets are performed, you have completed 2,700 meters of running, but at a much higher speed than if you ran that same distance all in one go thus helping to better simulate repeated near-sprint efforts like you would during a match.