Track workouts often feel foreign and unfamiliar for beginners. Between the lingo, rules and environment it can be overwhelming trying to started. Finding the right track workout for beginners is key for any long-term success and enjoyment on the track.
What is a track workout?
Many runners are unfamiliar with the track – even if they are not new to the sport itself. A track workout is exactly what it sounds: a running workout completed on a track. Most track and field workouts can easily be completed at a local school or sports field.
Track workouts typically involve running short, fast intervals. The interval length is usually based around the distance of the track, whether it be 100, 200, 400, 800 or 1600 meters.
How should a beginner run track?
There are tons of track workouts for beginners. The best way to get started running track is to begin with a simple, straightforward workout. Focus on finding a comfortably hard pace for the speed intervals, and an easy pace for the recovery portion.
Beginning with a workout that involves the same interval distance, such as repeats, will help keep things simple and easy to remember. As you adjust and begin to get comfortable running track workouts, you’ll be able to include different intervals lengths or ladder track workouts in your routine.
Track Workouts for Beginners: the Rules
Unlike simply running in the neighborhood, track and field workouts can involve a bit of specific lingo, rules and unfamiliar distances. Here are a few things you should know about the track before you begin your first workout.
Track Distance: One lap = 400 meters (1/4 mile)
- 100 meters = one straight section of the track
- 200 meters = one straight + one curved section of the track (1/2 a lap)
- 400 meters = one lap around the track
- 800 meters = 2 laps around the track (approx. ½ mile)
- 1600 meters = 4 laps around the track (approx.. 1 mile)
Track Direction: Counterclockwise
In most cases, athletes run counterclockwise around the track. Be sure to check the direction of other runners before jumping in to start your own workout. If no one is using the track, it’s safe to assume you should run counterclockwise.
Track Etiquette
On the track, the innermost lane is used for the fastest runners; slower runners or walkers use the outermost lane
When you use the track, you should be aware that the inner lanes are typically used for runners completing fast sprints or workouts. The outer lanes should be used for slower runners or the recovery portions of your workout.
Track Workout Lingo
While track workouts for beginners are usually fairly straightforward, they still might involve some foreign lingo for first-timers. Here are some track and field terms you should be aware of.
- Intervals – the repeated fast/recovery portions of the workout
- Recovery – a slow, easy jog or walk completed after a fast section of a workout
- Repeats – an interval distance that is repeated multiple times during a workout
- Sprints – a short, fast portion of a workout run at maximum effort
- Strides – a super short at maximum effort
- Build ups – a workout that involves your speed gradually increasing over time
- Split – the time it takes you to complete an interval portion of the workout
While the lingo, environment and rules may feel a bit foreign as you get started, it won’t take long to adjust to the dynamic of the track. Beginner track workouts are beneficial for runners of all speeds, and can really help improve your fitness.
Here are a few fun track workouts to try when you’re beginning to get acclimated to the track andwant to improve your speed and fitness.
4 Fun Track Workouts for Beginners
These track and field workouts are perfect for beginners to advanced runners alike! When you’re just getting started, these workouts are simple, straightforward, and easy to remember on the track.
Classic Track Workout: 400 Meter Repeats
Warm up – 1600 meter (4 laps) warm up at easy effort
- 400 meters (one lap) at hard effort
- 400 meters (one lap) recovery with easy jog or walk
- Repeat 4x
Cooldown – one lap (400 meter) recovery
Strides: 100 Meter Repeats
Warm up – 1600 meters (4 laps) at easy effort
- 100 meters strides: sprint straightaways and walk corners
- Repeat 8x (4 laps)
Cooldown – 400 meters (one lap) walking recovery
Ladder Track Workout
Warm up – 800 meter (2 laps) at easy effort
- 100 meters (1 straightaway) at hard effort; recover for 200 meters
- 200 meters (1/2 lap) at hard effort; recover for 200 meters
- 400 meters (1 lap) at hard effort; recover for 200 meters
- 800 meters (2 laps) at hard effort; recover for 400 meters
- 400 meters (1 lap) at hard effort; recover for 200 meters
- 200 meters (1/2 lap) at hard effort; recover for 200 meters
- 100 meters (1 straightaway) at hard effort
Cool down – 400 meters (1 lap) walking recovery
800 Meter Repeats
Warm up – 800 meters (2 laps) at easy effort
- 800 meters (2 laps) at hard effort
- 400 meters (1 lap) recovery at easy effort
- Repeat 4 times
Cool down – 400 meters (1 lap) walking recovery
These track workouts for beginners are a great starting place, whether you’re a seasoned distance runner who’s unfamiliar with the track or brand new to the sport entirely. You’ll build endurance, increase speed, and improve your overall fitness in no time by adding these track workouts to your regular running routine.