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Full Body | Track Workout | Beginner Friendly–Advanced
Educational Insight
TRACK WORKOUTS
Track workouts are workouts typically designed for track athletes but anyone with fitness and/or sport related goals can them as well. Our track workouts can vary from short sprints to longer sprints for speed endurance.
BASELINES & EFFORT
If you’re a competitive youth or adult athlete, you will want to have a few baselines to compare against. For example, if you need to run 5 x 100m at 70%, you will need a 100m baseline, or you can try to estimate that time by using another distance that’s close, such as the 200 or 300m. If you don’t have one yet, you’ll have to judge it for yourself based on your effort.
If you do track workouts because you like the way it makes you feel and you don’t want to find any baselines, then perceived effort is what you will use to determine if your workouts are effectively training the muscle types intended.
PROGRESSION
Be patient. It takes the body around 6-weeks of consistent work before physical changes really start to take place. Don’t be so quick to progress. If you’re consistent, progression will happen.
When you’re ready to progress, you have the options to increase the speed, volume, or vary the distance, but it would ultimately depend on your goal.
UNDERSTANDING TRAINING OUTCOMES
Track workouts done right will benefit your body in various ways aside from improving your running performance. Track workouts help maintain, develop, and improve bone density, muscle development, and cardiovascular health to name a few.
FREQUENT Q & A
Q: Does sprinting mean I run as fast as I can?
A: NO! Sprinting during a workout rarely requires you to run with 100% effort, even for the pros. If you’re a beginner or new to sprinting, focus on keeping your sprinting effort a few notches above your jogging pace.
Q: What is a short sprint?
A: Short sprints can be described as sprinting for 1-15 seconds.
Q: Are “TABATA” sprint workouts the same as a track workout?
A: NO, 20 seconds all out and 10 seconds rest is not a good format for sprinting. If you’re goal is to target the fast twitch muscle types, your body NEEDS a lot more rest than a few seconds. Second, running “all out” is not a sustainable training strategy. After 1 or 2 all out efforts, your form will break down, you will slow down, and now you are running fast…slowly…with bad form, which is not the goal.
Track Distances
Regarding a standard sized track while running in lane 1*.
- 400m is one lap around in lane 1
- 300m is a straight, curve, and straight
- 200m is a half lap, one curve and one straight
- 100m is one straight or one curve
- 50m is half a straight or half of a curve
*If you’re not running in lane 1 and you’re not starting on the proper staggered line, it’s okay, but just know that you’re running a bit further.
Equipment Needed
- Sports watch – A basic Timex with a stopwatch feature is more convenient than carrying your smartphone around the track. But whatever works for you as long as you have a way of timing your runs and recoveries.
- Hydration – always have water with you when doing a track workout
- Appropriate clothing – if it’s cool/cold, dress in layers so you can get warm and take off layers as needed.
- Running shoes
Getting Started
The challenge of most track workouts is sticking to the rest times. If the workout calls for a 1-2-minute rest between reps and you take 5-8-minutes rest, you miss the objective of the workout. Stick to the rest times. If you’re unable to hold form and speed for a given distance, break it down into smaller distances. For example, if you have 400m to run at 70%, and you don’t think you can do it after only a 1-2-minute rest, then try completing 4 x 100m runs at 70% instead.
Reminder: Use a sports watch to help you keep time of your runs and recovery.
BASIC WARM-UP
Jog 1-2 laps
Dynamic Stretches
(Approximately 20 meters or 10 reps–Stride/Jog Back after each Exercise)
- Walking Ground Sweeps
- Walking Leg Swings
- Walking Lunges w/ a Twist & Overhead Reach
- Walking Quad Stretch
- Walking Knee Pulls to Chest
*For workouts requiring 80-90% speed you may need to do more of a warm-up, build-up sprint outs and/or more dynamic stretches.
WORKOUT
1.| 100m fast—100m coast—100m pick-up
Run the first 100m around 70% effort, “let off the gas” without decelerating too quickly, just relax and try to keep an open stride. Then for the last 100m, pick up the tempo, but don’t try to sprint “all out”. Stay relaxed and try to maintain form and a tall posture.
REST 1-2MINS
2.| Sprint 200m—walk back 100m—Sprint 100m
Run the first 200m fast, about 3-4 secs from your recent best time if you have one. Immediately walk back 100m and go right into a 100m sprint (70% effort) where your goal is to maintain form and a tall posture.
REST 1-2MINS
3.| Sprint 150m—walk back 150m—Sprint 150m
Run the first 150m fast (70%), walk back and try to run another 150m within 1-2secs of the first 150m, if you’re timing it.
REST 1-2MINS
4.| Sprint 150m—then repeat the following 3 times: (walk back 50m—sprint 50m)
Try to match your best 150m time from #3. Then walk back 50m and try to give near max effort for 50m while keeping relaxation and posture a priority. If you are an experienced sprinter, consider doing a rolling start for these 50m runs.
COOL DOWN
There’s many things you could do for a cool down…make sure you do something! Some prefer to just take a barefoot lap around the track and some prefer to jog a cool down lap and sit and stretch out for a few minutes.
ACCOUNTABILITY
#outrightfitness a photo on any social media platform after you complete the workout.
RATE IT
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CONTACT US
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CALL/TEXT: 512-348-7113
EMAIL: info@outrightfitness.com
