Lunge Lane

A station that specifically isolates single-leg strength after a substantial amount of fatigue has already built up in the race, carrying a sandbag on the shoulder or across the back depending on the variant. What it trains: quads and glutes unilaterally (each leg independently), core bracing to stabilize an asymmetric load, and balance.

Step long enough that the back knee grazes the ground without slamming into it. Keep the front knee aligned with the ankle, not past the toes. Keep the torso upright, don't lean forward to compensate for fatigue.

The front knee caving inward is the most common technical error and the riskiest for the joint. A step that's too short shorts the regulation distance. Hip and ankle warm-up recommended before the set.

Unilateral strength (corrects left/right imbalances), knee stability, direct transfer to uphill running.

Hip mobility (bodyweight dynamic lunges), a few light loaded steps to dial in stride length before the clock starts.