If you’ve ever done a track workout before, you know it’s incredibly satisfying to fly down the lanes and really dig deep to beat the clock. Sure, long-distance runs and tempo runs have their charm, but track workouts just hit different. (The need for speed is real.)
Think about it: On the track, you don’t have to worry about changing inclines, following a route, car traffic, or a bunch of other running obstacles. If you struggle with any sort of math-related calculation like me, a 400-meter track makes it way easier to keep running at a specific pace and know when those rest breaks kick in.
Meet the experts: Erica Coviello is a level two certified RRCA running coach. Jerry Francois is a USATF-certified coach and founder of Gold Finger Track Club.
There are plenty of ways to spice up a track workout to make it fun from start to finish, too. (Allow me to prove how fun running in circles can be!) There are also a lot of benefits to track workouts, such as increasing your endurance, speed, and strength. And while all of those depend on the specific running intervals you do, there is no shortage of options for all skill levels around the track.
By the way, even if you don’t live near a track, you can still get in on the action (but more on that below). Read on for six track workouts recommended by running coaches to try for your next run.
6 Best Track Workouts For Performance Perks
1. Run The Straights, Walk The Curves
This workout is ideal for beginners, and you can adjust the distance to one or two miles total. However, more advanced runners can just keep running and add distance as they please. All you have to do is run the straight parts of the track, and walk the curved areas—think of it like fartlek training.
This doesn’t require you to run at a specific pace but rather trade off between easy and hard efforts, says Erica Coviello, a level two certified RRCA running coach. It’ll also help you get used to running on a track, changing speed, and improving turnover for better running mechanics.
- 100 meters run fast on the straight sides.
- 100 meters slow to a jog or walk on the curves.
- Repeat for 8 to 12 laps.
Performance payoff: If you’re a beginner, you may notice improvements in your aerobic system doing this workout once a week. More seasoned runners can expect to see improvements in their cadence adding this into the routine occasionally, too.
2. 200s
This simple interval workout will get you to five to six miles on the track. Trade off between running 200 meters slightly faster than your mile pace and 200 meters of easy recovery. If you’re a beginner, start lower with 16 laps and slowly work your way up to 20 laps.
The goal is to maintain the same pace per interval. This will allow you to improve your overall efficiency, speed, and cadence. “Resist the urge to use your future goal paces and stick to your actual level of fitness,” says Coviello. “Stick to your current mile pace.”
- 200 meters run at a slightly faster-than-mile race pace.
- 200 meters run at an easy pace to recover.
- Repeat 16 to 20 times.
Performance payoff: The main benefit of this workout is speed. By doing these intervals once or twice in a 12 to 16-week training cycle, you’ll notice an increase in your speed during shorter races.
Pro tip: Do a mile time trial on a separate day from your workout to find your pace. Warm up with one to two laps and a few minutes of recovery. Then, set your watch and run one mile as fast as you can.
3. Quarter Mile Repeats
For this workout, you’ll do 400 meter intervals and switch back and forth between your 5K pace and recovery pace to complete three to six miles total. Your recovery pace needs to be light enough to maintain your goal pace in every repeat. This will help you build strength and speed, which are both helpful for preparing for a 5K race.
- Warm up: Jog half a mile and complete dynamic drills (butt kicks, high knees, leg swings, etc.) for five minutes.
- 400 meters run at your 5K race pace.
- 400 meters run at your recovery pace.
- Repeat 6 to 10 times. (If you’re a beginner runner, start with 4 repeats.)
Performance payoff: Completing 400s helps build your aerobic capacity and your body’s ability to maintain a faster speed for a longer distance. You’ll need 10 days for the physiological results of this workout to kick in, says Coviello. Since you’re going at a slower pace, you can complete this 400s session once every two or three weeks.
Pro tip: To find your 5K pace, Coviello suggests looking for a local race and using that as an opportunity to track your best time. “There are 5Ks often enough in this country that there’s almost always a race for you to find in any season,” says Coviello. The race atmosphere will help you push and show your potential.
4. Fast Finish 400s
If you’re looking for more challenge, this 400 interval variation is for you. You’ll complete 2 sets of 3 400-meter intervals for a total of three to four miles. To complete it, run 200 meters at a fast pace, 200 meters at a faster pace, and 200 meters at recovery pace. Then, repeat that three times for 1 set. Take an extended recovery and jog 400 meters before repeating the whole sequence from the top. This will help you develop a strong finishing kick, making it a great workout for if your go-to distance is the mile or 5K, says Coviello.
- 200 meters at a fast pace or goal race pace.
- 200 meters at a faster pace than your goal race pace.
- 200 meters at your recovery pace.
- Repeat the above three times.
- 400 meters jog at an easy effort, then repeat the set once more.
Performance payoff: This routine is all about finishing strong and fast, and you’ll notice the effects most nearing the finish line at the next race. You’ll feel like you can channel a bit more power for a final kick. This workout can be done once or twice in a 12 to 16-week training cycle.
5. 5K Build Up
This workout is perfect for someone who’s a seasoned runner and wants to drop their 5K time. “It’s the ultimate speedy workout, but it requires a lot more effort because it’s a longer distance,” says Coviello. To do it, simply run 1000 meters at your goal race pace and jog for 400 meters. This should total out to around four and a half to six miles. Beginners can get in on the action too: If you’re just starting out, consider doing 800-meter repeats instead.
You’ll build strength through your recovery, so avoid pushing the speed faster than your goal race pace. Instead, try to run at an even pace to stay consistent for each interval.
- Warm up: Five minute easy jog and leg swings.
- 1000 meters run at your goal race pace.
- 400 meters jog at an easy effort.
- Repeat the run/jog interval five times.
Performance payoff: Schedule this once in your training cycle, and you’ll start to notice improvements in your 5K time. You might also feel like you can run a 5K with an easier effort, even if your time doesn’t change.
Pro tip: If you’re training for a half-marathon or a marathon you can run this at a tempo pace or add an extra repeat, Coviello notes.
6. Mile Repeats
For this workout, run one mile at your goal race pace, followed by a 400-meter jog. The pace of your mile repeats will look different depending on your race distance. For example, if you have a 5K race coming up, you’ll run each mile at your 5K pace three times. Meanwhile, a marathoner will run each mile at their goal marathon pace and repeat the pattern more times. “The fewer miles you do, the faster you can go,” says Coviello.
- 1 mile run at your goal race pace.
- 400-meter jog at an easy pace or walk to recover.
- Repeat three to six times.
Performance payoff: The benefit of this workout is practice running at goal-pace without the mental burden that can come with race day. You also want to run the whole mile at a consistent speed. After doing this up to six times within a training cycle, you’ll be able to hold a faster pace for longer distances without feeling fatigue.
How To Get Started With Track Workouts
If thinking about jumping on the track for the first time brings up some track-timidation, I gotchu. There are a few unique things to expect at the track that you won’t run into elsewhere. Here are the pro tips to help you feel instantly comfortable.
Beginner-friendly: Yes, track workouts are an awesome routine for beginner runners, and you’ll realize that it’s a lot easier to get instant gratification from your workout. “You can see the start and the finish, so it’s more refreshing and rewarding to continue to push through,” says Francois. “When you’re running on the road, you never know where you’re going to go because it’s just the mileage. You’re more likely to want to quit.”
Distance: For starters, you’ll want to check the track distance. While most are a standard 400 meters, some tracks can be 200 meters (especially if they’re indoors). If your track is an outlier, you can use an Apple Watch or a Garmin to measure your distance. You can also use apps like Nike Run Club or Strava to keep tabs on meters as well, says Jerry Francois, a USATF-certified coach and founder of Gold Finger Track Club.
Accessibility: Additionally, you want to consider where the track is located and how accessible it is for public use. To find a track, check out the sports facilities at local high schools and colleges and contact the athletic or recreation director to confirm public access. Some cities also have public tracks or brand-based complexes (like the New Balance Complex in Boston), which are just a Google search away.
Speed: Your lane choice matters when there are other runners on the track. Remember that lane one (the innermost lane) is where a lot of runners like to go for speed training. If you want to approach your workout at a slower pace, take one of the outside lanes. It’s also best practice to keep your music low so you’re aware of your surroundings.
Activewear: Start with a lightweight sneaker such as the Nike Pegasus (Francois recommends) or the Hoka Mach 5 (Coviello’s select) that are ideal for the surface and speeds. Some other essentials include a short-sleeve running top, running shorts or leggings with pockets, a long-sleeve jacket or vest to layer up, a fanny pack, gloves, and a tracker (like a watch).
Frequency: Wondering how often you should hit the track? To get all the strength, endurance, and speed benefits of the track workouts above, you want to make them a consistent part of your routine. Francois says once or twice a week can be helpful.
How can I maximize track workouts?
As the saying goes, if you fail to plan, you plan to fail—the same applies to your track workout. “Having a plan going into it definitely helps you maximize your workout because then you know exactly when to go, when to stop, when to slow down, and how many laps you’re doing, rather than getting there and just saying, ‘I’m just going to run a little bit fast today’, says Coviello. (BTW, you are all set with the six different track workouts above.)
Preparing your body with warm-ups can also make a huge difference in performance, she adds. Exactly how you prefer to warm up is entirely up to you, just make sure you dedicate some five to 10 minutes to getting your muscles moving and heart rate elevated before you dive into your speedy intervals.
“I’d rather see people skip the cool down than skip the warm-up to get your body going to hit the speeds and the efforts you want,” adds Coviello. “Your muscles need to be warm, you need to have synovial fluid going through your joints, and your heart rate needs to be ready to go as opposed to just starting cold.”
Where can I do track workouts?
You can hit up your local track (at a gym, school, or park), but track workouts aren’t limited to the track. In fact, you can do the same training at a large park, on a treadmill, or on a trail, says Francois.
Note: The kind of trail run on will impact how safe it is to play with various speeds. You might also have to deal with other factors, such as inclines, pebbles, and dirt, that can work against you or pose a safety hazard, especially if you don’t have compatible sneakers. So keep that in mind when looking into trails, specifically.
What are treadmill alternatives for track workouts?
ICYDK, some treadmills have built-in programs that will show you virtually running around a track or your intervals and automatically change the pace for you while you run. The options available will vary by treadmill brand, so take some time to look through what’s available.
On the simplest of treadmills, you can do all of the recommended track workouts above and measure your distance with a watch or using the display screen. If you like to do track workouts on other paths, you probably deal with different inclines that you might lose out on if you train exclusively on the treadmill. To compensate, set the machine to 1% incline. Then, keep it steady or change it when you do your rest and work intervals, says Coviello.
Also worth noting, on many treadmills you’ll only see your speed in miles per hour (not a minutes per mile pace), so you may need to do some mental math to convert to stick to the intervals.
Sabrina is an editorial assistant for Women’s Health. When she’s not writing, you can find her running, training in mixed martial arts, or reading.
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