Track workouts are beneficial to your running because the track is simple to use. One lap around the track is 400 meters, making it easy to measure your distance. Tracks are free of distractions such as traffic and intersections. And tracks are level and soft, making it a good running surface that invites speed.
The Track
There are a few things to keep in mind when running on a track. Always run counterclockwise. Faster runners should stay to the left, innermost lanes. Slower runners and walkers should stay to the right, outermost lanes. When a faster runner is coming up behind a slower runner, it is proper etiquette for the faster runner to yell "track." This alerts the slower runner to move to the right so the faster runner can pass.
Warmup
Before starting you workout make sure to warm up properly in order to prepare your body to run fast and prevent injury. Jog 2 to 4 laps. Move to the grassy infield to stretch. Never do stretches on the track.
1600-Meter Repeats
This is a good workout for 5K training. Take your 5K mile pace and subtract 10 seconds. For example, if your average pace for a 5K is 9:30 per mile, your target time for this workout is 9:20. Run 1600 meters as close to your target time as possible. Jog easy for 400 meters. Repeat three times. Try to make each repeat slightly faster than the previous one.
Yasso 800's
This workout is named after its founder, Bart Yasso. For this workout take your target marathon time and shift the digits to minutes and seconds. For example, if your target marathon time is four hours and 30 minutes, your target time for the 800-meter workout is four minutes and 30 seconds. Run 800 meters as close to your target time as possible. Jog 400 meters easy. Repeat this 3 to 5 times, but build up your workouts so you can complete 10 repeats in one workout.
Ladders
A ladder workout is running a progression of distances as you "go up the ladder" and then do the reverse as you go "down the ladder." Run 100 meters, 200 meters, 300 meters and then 400 meters, with a 30-second jog or rest after each distance. Then reverse the ladder and run 300 meters, 200 meters and 100 meters, with a 30-second jog or rest after each.
Training
When training to run any distance, it is important to have a well-rounded training plan. These workouts alone will improve your speed, but they should be integrated into your plan that includes other types of runs. It is a good idea to limit track workouts to one or two per week, and space them two to three days apart so that your body can recover properly.
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