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Hit the track with these beginner workouts
Inspired by the athletes racing around the track at Worlds in Budapest? The track is for everyone, even new runners. Here are a few simple workouts you can take to the oval surface to get comfortable: make sure to brush up on track etiquette and how the track works beforehand.
200 meters: one straight + one curved section of the track (1/2 a lap)
400 meters: one lap around the track
800 meters: two laps around the track (approx. ½ mile)
1600 meters: four laps around the track (approx. one mile)
Straights and corners
This is a great workout for introducing some speed into your training without overdoing it on volume.
This one is simple: run the straights at a faster pace (5K pace or faster) and then jog the corners. On a typical 400m track, this means you’ll be doing 100m of fast running, followed by 100m of recovery.
Aim for six to eight 100m repeats to start, adjusting according to ability.
200 meter Repeats (or 1:1 repeats)
Warm up with ten minutes of easy running.
Run hard for 200 meters
Recover with 200m easy running
Repeat six to eight times
Cool down with ten minutes of easy running.
Adjust this workout to accommodate longer distances using a 1:1 formula. Try running 400m hard with 400m recovery, with the same warmup and cool down.
800 Meter Repeats
Warm up with 800 meters (two laps) at easy effort.
800 meters (two laps) at hard effort
400 meters (one lap) recovery at easy effort
Repeat four times to start, adjusting for ability or goals
Cool down with 400 meters (one lap) walking recovery
Make sure to follow a speed workout with an easy running day or recovery.
(08/28/2023) Views: 487 ⚡AMPby Running Magazine
