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Continuous Relay

A game that improves speed, endurance, and pacing skills

Tags: middle school, games



  1. Split your runners into two or more fairly matched teams.
  2. Give each team one baton and designate baton handoff locations on the running loop.
  3. Place one runner from each team at each handoff location except for the starting position, which should have two runners from each team.
  4. Designate which of the two runners will run first for each team.
  5. The first runners run to the first baton handoff location and pass off their batons to their teammates.
  6. While the first runners stay and rest until the baton comes around again, their teammates run to the next handoff location and so on.
  7. The first team to have all runners return to their starting positions wins.

Performance Points:

  • The number of handoff locations depends upon the number of runners. There should be at least one more runner per team than there are handoff locations and at least three runners per team.
  • The distance between relay stations will depend on your athletes' fitness and your training objectives. As a general guideline, relay legs might range between 50 and 200 meters.
  • The main goals are fun and fitness, but along the way you can also give your runners pointers on their form and technique. For runners that compete in relays, use this opportunity to work on baton passing technique.
  • Have fun!

Training Specifics:


  • Ideal for the last 10 minutes of practice to excite runners no matter how tired they are
  • Or as the main workout of the day, just have everyone run multiple laps; one game can last as long as 30 minutes or you can do multiple shorter relays

You Need:

  • A loop course
  • One baton for each team


  • Improves speed, endurance, and pacing skills

Youth and Schools

New York Road Runners Mission