For any run drill a warm up is essential. Not only does this prepare you physically and mentally but it will aid in injury prevention.
Warm up: 5 min jog then: 30 seconds each - high knees, bum kicks, side steps, fast feet, leg swings and calf pumps.
#1 - Out and back:
The idea for out and backs is that it forces you to do the distance! You can't cut any corners! This drill can be done for any distance you'd like to run. Simply half it and map a route out in as straight a line as possible from your starting point. If you'd rather plan it for time then this will also work, simply half the time you'd like to run for and run at 50% effort for the first half, and 70% effort for the second half.
Drill: 50% effort out, 70% effort on the way back.
Cool down - 5 minute slow jog
#2 - Intervals:
The body adapts quickly and will get used to continuous stress in the form of training, such as distance running. This means that the effect (I.E benefits) will become less and less prominent with time. Without variety and new challenges, the body will reach a plateau in its progress and performance. To enhance the cardiovascular system and metabolism, there have to be new challenges incorporated into training. And interval running is the perfect way to achieve this.
Drill:
For distance - Run at 80% effort for 400m. Then slow walk for 100m. Repeat 6 times.
For time - Run at 80% for 1min 30 seconds. Then walk for 1min 30 seconds. Repeat 6 times.
Cool down - 5 minute slow jog
#3- Tempo:
Training on hills improves leg-muscle strength, quickens your stride, expands stride length, develops your cardiovascular system, enhances your running economy and can even protect your leg muscles against future soreness. In short, hill running will make you a stronger, faster and healthier runner.
Drill: Find a big hill - Run at 70% effort up, run down, then a 2 minute flat run at 70% followed by a 2 minute rest. Repeat 4 times.