6 Track Workouts to Improve Your Running Performance

6 workouts from running coaches

Get a boost, whether you are aiming for a 5K or a marathon.

If you have ever done a track workout before, you know how incredibly satisfying it is to fly around the lanes and really commit to beating the clock. Sure, long-distance runs and tempo runs have their charm, but track workouts are something else entirely. (The need for speed is real.)

Think about it: on the track, you do not have to worry about changes in gradient, following a route, road traffic or a host of other running obstacles. If you struggle with any kind of mental arithmetic like me, a 400-metre track makes it far easier to keep running at a specific pace and to know when those rest breaks are coming.

Meet the experts: Erica Coviello is an RRCA level two certified running coach. Jerry Francois is a USATF certified coach and founder of the Gold Finger Track Club.

There are many ways to add colour to a track workout to make it fun from start to finish. (Let me show you how fun running in circles can be!) There are also many benefits to track workouts, such as increasing your endurance, speed and strength. And although all of this depends on the specific running intervals you do, there is no shortage of options for all ability levels around the track.

By the way, even if you do not 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 for your next run.

The 6 best track workouts for performance benefits

Run the straights, walk the bends

This workout is ideal for beginners, and you can adjust the distance to one or two miles in total. However, more advanced runners can carry on running and add distance as they wish. All you have to do is run the straight sections of the track and walk the bends – think of it as fartlek training.

This does not require you to run at a specific pace, but rather to switch between easy and hard efforts, says Erica Coviello, an RRCA level two certified running coach. It will also help you get used to running on a track, changing speed and improving your cadence for better running mechanics.

100 metres run fast on the straight.
100 metres slow, easing into a gentle jog or walk on the bends.
Repeat for 8 to 12 laps.

The performance payoff: If you are a beginner, you may notice improvements in your aerobic system by doing this workout once a week. More experienced runners may notice improvements in their cadence by adding it into their routine occasionally.

200 metres

This simple interval workout will take you to five or six miles on the track. Switch between running 200 metres slightly faster than your mile pace and 200 metres of easy recovery. If you are a beginner, start with fewer laps, 16, and work up slowly to 20 laps.

The aim is to maintain the same pace per interval. This will allow you to improve your overall efficiency, speed and cadence. “Resist the temptation to use your future paces and stick to your current fitness level,” says Coviello. “Maintain your current mile pace.”

200 metres run at a pace slightly faster than your mile race pace.
200 metres run at an easy pace for recovery.
Repeat 16 to 20 times.

The performance payoff: The main benefit of this workout is speed. Doing these intervals once or twice within a 12- to 16-week training cycle, you will notice an increase in your speed over shorter races.

Pro tip: Do a mile time trial on a separate day from your workout to find your pace. Warm up with one or two laps and a few minutes of recovery. Then set your watch and run a mile as fast as you can.

Quarter-mile repeats

For this workout, you will do 400-metre intervals and switch between your 5K pace and your recovery pace to complete three to six miles in total. Your recovery pace needs to be easy enough to maintain the desired pace on every repetition. This will help you build strength and speed, which are useful for preparing for a 5K race.

Warm-up: Run half a mile and do dynamic exercises (butt kicks, high knees, leg swings, etc.) for five minutes.
400 metres run at your 5K race pace.
400 metres run at your recovery pace.
Repeat 6 to 10 times. (If you are a beginner runner, start with 4 repetitions.)
The performance payoff: Completing 400 metres helps you build your aerobic capacity and your body’s ability to maintain a higher speed over a longer distance. You need 10 days for the physiological results of this workout to appear, says Coviello. Because you are going at a slower pace, you can do this 400-metre session once every two or three weeks.

Pro tip: To find your 5K pace, Coviello suggests looking for a local race and using the opportunity to track your best time. “There are enough 5K races in this country that there is almost always a race for you in any season,” says Coviello. The race atmosphere will help motivate you and show your potential.

Fast 400-metre repeats

If you are looking for more of a challenge, this variation on the 400-metre interval is for you. You will complete two sets of 3 400-metre intervals for a total of three to four miles. To complete it, run 200 metres at a fast pace, 200 metres at a faster pace and 200 metres at a recovery pace. Then repeat this three times for one set. Take an extended recovery and run 400 metres before repeating the whole set from the beginning. This will help you develop a strong finish, making it an excellent workout if your preferred distance is the mile or the 5K, says Coviello.

200 metres at a fast pace or your target race pace.
200 metres at a pace faster than your target race pace.
200 metres at your recovery pace.
Repeat the above three times.
400 metres run at an easy effort, then repeat the set once more.

The performance payoff: This routine is about finishing strong and fast, and you will notice the effects most as you approach the finish line at your next race. You will feel you can channel a little more power for a finish. This workout can be done once or twice within a 12- to 16-week training cycle.

Building a 5K

This workout is perfect for someone who is an experienced runner and wants to lower their 5K time. “It is the ultimate speed workout, but it requires a lot more effort because it is a longer distance,” says Coviello. To do it, you simply run 1,000 metres at your target race pace and walk 400 metres. This should total around four and a half to six miles. Beginners can get involved too: if you are just starting out, consider doing 800-metre repeats instead.

You will build strength through your recovery, so avoid pushing the speed faster than your target race pace. Instead, try to run at a steady pace to stay consistent on every interval.

Warm-up: Five minutes of easy running and leg swings.
1,000 metres run at your target race pace.
400 metres walking at an easy effort.
Repeat the run/walk interval five times.

The performance payoff: Schedule this once in your training cycle and you will begin to notice improvements in your 5K time. You may also feel you can run a 5K with less effort, even if your time does not change.

Pro tip: If you are training for a half marathon or marathon, you can run this workout at tempo pace or add an extra repetition, Coviello notes.

Mile repeats

For this workout, you run a mile at your target race pace, followed by a 400-metre walk. 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 will run each mile at your 5K pace three times. Meanwhile, a marathon runner will run each mile at their target marathon pace and repeat the pattern several times. “The fewer miles you run, the faster you can run them,” says Coviello.

1 mile run at your target race pace.
400 metres walked at an easy pace or walking for recovery.
Repeat three to six times.
The performance payoff: The benefit of this workout lies in practising running at your target pace without the mental burden that can come on race day. You also want to run the whole mile at a steady speed. After doing this up to six times in a training cycle, you will be able to maintain a faster pace over longer distances without feeling the fatigue.

How to get started with track workouts

If the thought of heading to the track for the first time brings a certain amount of fear with it, we have got you. There are a few unique things to expect on a track that you will not encounter anywhere else. Here are the pro tips that will help you feel instantly comfortable.

Beginner-friendly: Yes, track workouts are a wonderful routine for beginner runners, and you will realise that it is far easier to get instant satisfaction from your training. “You can see the beginning and the end, so it is more refreshing and more rewarding to keep pushing your limits,” says Francois. “When you run on the road, you never know where you will end up because it is just kilometres. You are more likely to want to give up.”

Distance: To begin with, you will need to check the distance of the track. While most are the standard 400 metres, some tracks can be 200 metres (especially if they are indoors). If your track is an exception, you can use an Apple Watch or a Garmin to measure your distance. You can also use apps such as Nike Run Club or Strava to keep track of the metres, says Jerry Francois, a USATF certified coach and founder of the Gold Finger Track Club.

Accessibility: You also need to consider where the track is and how accessible it is for public use. To find a track, check the sports facilities at local schools and colleges and contact the athletic or recreation director to confirm public access. Some cities also have public tracks or brand-based complexes (such as the New Balance Complex in Boston), which are just a Google search away.

Speed: Your choice of lane matters when there are other runners on the track. Remember that lane one (the innermost lane) is where many runners do their speed work. If you want to approach your workout at a slower pace, use one of the outer lanes. It is also good practice to keep your music low so you are aware of your surroundings.

Sportswear: Start with lightweight trainers such as the Nike Pegasus (Francois’s recommendation) or the Hoka Mach 5 (Coviello’s choice), which are ideal for the surface and the speeds. Other essentials include a short-sleeved running top, shorts or leggings with pockets, a long-sleeved jacket or gilet for layering, a small backpack, gloves and a tracker (such as a watch).

Frequency: Wondering how often you should go to the track? To get all the strength, endurance and speed benefits of the track workouts above, you need to make them a consistent part of your routine. Francois says once or twice a week can be helpful.

How can I get the most from track workouts?

As the saying goes, if you fail to plan, you plan to fail – the same applies to your track training. “Having a plan before you start definitely helps you maximise your workout, because then you know exactly when to start, when to stop, when to slow down and how many laps you are doing, instead of getting there and just saying, ‘Today I am going to run a bit faster’,” says Coviello. (By the way, you are fully set up with the six different track workouts above.)

Preparing your body with warm-ups can also make an enormous difference to performance, she adds. Exactly as you like to run at an easier pace for the first mile or two of a race, you need to warm your body up so it can reach peak performance. Before starting your track workout, run five easy minutes on the track and add dynamic exercises such as butt kicks, high knees and leg swings to prepare your muscles and joints for movement. “Warming up is very important for preparing your body for the effort you are about to make,” says Francois. “It prepares your cardiovascular system and your musculature so you can achieve peak performance.”

While track workouts are highly effective for improving your running performance, it is important not to ignore other aspects of training, such as strength and flexibility. Incorporate full-body strength exercises such as squats, lunges and leg presses into your weekly routine. In addition, work on the flexibility of your muscles and joints with the help of stretching and yoga.

“Other things, such as core strength and strengthening the ankles, are also useful for improving running performance,” adds Coviello.

Now you have got a taste of what running on the track is like, haven’t you? Even if you do not live near a track, this technique is still accessible to you. “You can do any of these workouts on school football pitches or on any flat surface with a measurable distance,” says Coviello. Or try a local football stadium and run along the marked lines. “You simply need a tool to measure distance, whether that is a running watch, a smartwatch or anything else,” she adds.

With so many options and workouts to try, you are sure to find a favourite or two. As long as you stay motivated and consistent, you will definitely see improvements in your running performance, speed and strength. So whether you are preparing for your next 5K race or just want to improve your running routine, track workouts might be exactly what you need to take your running to the next level.

Source: www.womenshealthmag.com