Relay training plans, built for your goal
Relay races are won and lost in the exchange zones — a squad with slower individual times but clean, fast changeovers regularly beats faster runners who fumble the baton. SportBlox builds your relay training plan around your leg, changeover role and meets.
Who it's for
Fixing changeover technique
Drill-heavy sessions on the blind and visual handoff, timing the outgoing runner's acceleration to the incoming runner's speed.
Building individual leg speed
Sprint or speed endurance work matched to whichever leg (1st through 4th) you run.
First season running relays
Fundamentals-first programming on exchange mechanics before full-speed changeover practice.
A week of relay training
Example: a 4x100m squad refining changeovers before a state meet. Your own plan is built around your event, level and schedule.
How SportBlox personalises it
Your goal & event date
Sessions build toward the specific goal and date you set, with a taper if you're racing or competing.
Your skill level
Volume and intensity scale to where you actually are, from Inexperienced to Professional.
Your stated weaknesses
Tell SportBlox about things like timing the outgoing runner's acceleration, blind handoff consistency, individual leg speed and the plan weights sessions toward fixing them.
Your schedule
The plan fits the days and time you say you have — not an idealised training week.
Relay training plan FAQ
Does this work for a 4x400m squad too, not just 4x100m?
Yes — tell SportBlox which relay and your leg, and changeover and pacing sessions adjust for the visual handoff and pacing demands of the 4x400m.
Can it train the whole squad, or just me?
It builds an individual plan around your leg and role; for full squad changeover practice, sessions note what the group drill should cover so your coach can run it together.
Is this suitable for a first season relay runner?
Yes, set skill level to Inexperienced and the plan starts with basic handoff mechanics before full-speed exchange practice.
Will the plan build toward a specific meet date?
Add your meet as an event and SportBlox periodises training toward it, including a taper in the final week.
How does it decide which leg I should focus on?
Tell it which leg you currently run (or want to try) and speed, acceleration or pacing work is weighted to that leg's specific demands.
Related sports
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