Running News Daily

Whether you want to get faster or improve your overall fitness level, track workouts are one of the most effective ways to accomplish your goals. These 4 best track workouts will improve your running speed and efficiency and make you a stronger athlete. Whether you want to PR in your next race or just become a faster runner in general, these track workouts will help you. An added bonus is speed workouts burn more calories per minute of exertion than regular slow runs, and you will notice an improvement in your overall fitness level.

Track Intervals

Intervals are a classic speed workout that can be adapted for any level of runner. Whether you’re training for a marathon and running 800-meter intervals or are just beginning running and doing 100-meter sprints, speed workouts can be adapted to any runner’s needs. You can even do interval workouts on the road or trail if you don’t have access to a track. Interval workouts involve measured bursts of speed mixed in with slow jogging or even walking or resting for recovery time.

When I coach runners, I usually have them start with 400-meter intervals workouts to begin speed training. Here is a sample 400-meter interval running workout that can help any runner get faster and stronger:

400-METER INTERVALS

This workout is easiest to do on a track — 400 meters is one lap on a standard outdoor track. You can, however, use your smartphone running app or running watch to measure out .25 of a mile for each 400-meter interval if you are running on the road or trails. Be sure to record your times for your interval workout and you will see your speed improve as you repeat the workout each week.

Warm-up - Run 800-meters or 1/2 of a mile at a relaxed pace, jogging.

Speed Interval: Run 400-meters (one lap on the track or .25 of a mile on the road) at 80-85% effort level. This pace should make you feel winded by the end and like you are going considerably faster than your regular running pace. You will not be able to talk at this speed as you run.

Recovery: Jog or run slowly for 400-meters for active recovery. This will allow you to catch your breath and reset before the next speed interval.

Repeat the speed interval-recovery cycle, alternating one recovery lap between each fast lap. If you are a beginning runner, do 4 fast 400-meter intervals and 4 recovery laps for your first speed workout. For intermediate runners, start with 6 speed intervals. You can run this interval workout once a week, adding one more speed interval every 2 weeks to build up your endurance. You can also increase the interval distance to 800-meters or even 1-mile intervals if you are training for a long-distance race like a marathon.

Cooldown - Run 800-meters or 1/2 of a mile at a relaxed pace, jogging. Stretch.

Tempo Runs

Tempo runs are a staple speed training workout for long-distance runners. Tempo runs help improve your body’s ability to run faster for long stretches of time and adapt to lower oxygen supplies as you run. These runs are great preparation for racing.

What is a tempo run, you may be wondering? A tempo run — or lactate threshold run — is a running workout at a pace at which your body produces and clears lactate (a metabolic by-product of exercise) at a close-to-equal rate. In layman’s terms, a tempo run is a pace your body can run and keep breathing and working without cramping up or getting too winded to keep going. A tempo run is not an anaerobic workout like sprinting but instead trains your body to be able to keep pushing and performing at higher levels for longer distances. Whether you are a 1-mile track runner or a marathoner, tempo runs are excellent training tools to make you a better, more efficient runner.

HOW TO DO A TEMPO RUN

Tempo runs are the middle ground of running, falling between easy, slow runs and intense speed intervals. To determine your tempo pace, add 24 to 30 seconds per mile to your 5K PR or goal pace. If your best 5K time is at an 8-minute-mile pace, for instance, your tempo run pace will be 8:30 per mile.

For your first tempo run, warm up for 5 minutes running at a relaxed, easy pace. Then do 20 minutes of running at your tempo run pace. Cool down for 5 minutes of easy running and then stretch. For the best results, do one tempo run a week, and you can gradually build up your temp running time to meet your race training distance goals, building up to a maximum of an hour of tempo running if you are training for a long-distance race such as a half marathon or marathon.

Fartleks

Fartleks - Swedish for speed play - offer a flexible, fun speed workout that can be adapted to any running level. Fartleks are a great running workout for beginners as they can be very short and informal and are not intimidating.

If you are wondering what the heck fartleks are, let me help — fartleks are short bursts of speed during a regular, easy-paced run. The speed bursts can vary, often using something such as a pole or street light ahead to run fast toward, and then slow down once you pass the landmark.

HOW TO DO FARLEKS

To do a fartleks workout, go for a 3-4 mile, relaxed pace run. After your first 5 minutes of running, pick a spot in the distance and run fast toward it. If you are on the track, you may run the long straight away fast for your fartlek. You will be running at about 90-percent effort level, faster than your 5K race pace. Usually, this fartlek interval should be for about 1-2 minutes in duration. Then return to your regular, relaxed base run pace. After a few minutes, pick a landmark — or stretch of the track — to run fast toward again. Do 5 to 10 fartleks during your workout. Your fast running time should total 10 to 12 minutes by the end of your run.

Fartleks are a great workout to prepare for more measured interval workouts. If you are a beginner, do one fartlek workout a week to start.

Strides

Strides are a great, short, speed workout you can tack on to the end of an easy run day. Strides help train your body to run at higher speeds even when your body is already fatigued from running. They also help improve your running form and efficiency.

Strides are a running drill that you run for short bursts of speed with an exaggerated running form. You can run strides after an easy run to work on your form and speed. Strides are short, 20-30 second accelerations that you can plug into your weekly training program.

Here is how to run strides:

Find a flat place to run 100 meters. This can be the straightaway part of a track, or on a flat road.

Begin running your stride by taking short steps (or strides), and pumping your arms up and down, in an exaggerated motion. As you speed up, your leg turnover will get quicker.

Begin running at an easy, relaxed pace, and build up your speed as you run.

You should be running at about 95 percent effort level by the end of your stride. Your stride should only take 20-30 seconds so you may get winded at the end but will recover quickly.

Do 4 strides for your first stride workout and build up to doing 6 or 8 strides.

Do your stride workout after an easy run or regular base run.

Speed Workout Tips

When you do speed workouts, it’s important to give your body time to rest and recover so your muscles can rebuild and repair. You will want to follow the easy-hard principle of training and schedule track workouts between easy run or recovery days. Track workouts, long runs and races are all considered hard trianing days, so you will need time to recover from them. If you do a speed workout, take a rest day or do an easy run the following day for recovery. Do not do speed workouts two days in a row.

Make sure you stay hydrated before, during, and after your track workouts. This will help prevent muscle cramps and speed up your recovery time.

When you are doing interval workouts, aim for consistency in your pace so all your fast runs of a particular distance are the same pace. It is tempting to begin with a sprint or go too fast when you begin track workouts, but it’s important to hold back some in the first intervals so you can maintain your speed through the very last interval.

If you love track workouts and want to do some track races, check out the USA Track and Field calendar of events for sanctioned track races around the U.S.

Ethiopia’s Fotyеn Tesfay Haylu delivered one of the most remarkable women’s half-marathon performances ever seen on American soil on Sunday, powering to a commanding victory at the 2026 Buenos Aires Half Marathon in Argentina in 1:03:57.

Running with exceptional confidence and strength, Tesfay took control of the race and produced a superb solo performance to rewrite the event record. Her breathtaking run also carried historic significance, as she became the first woman to break the 64-minute barrier for the half marathon in the Americas, producing what is being celebrated as the fastest women’s half-marathon performance ever recorded on the continent.

The Ethiopian star was in a class of her own, crossing the finish line more than a minute clear of Turkey’s Nevin Can, who finished second in 1:05:06. Another Turkish athlete, Selin Can, completed the podium in third place with 1:05:11, as the leading trio all produced strong performances on the fast streets of Buenos Aires.

Kenya also featured prominently in the top positions, with Irene Jepchumba Kimais taking fourth in 1:06:04, followed by Sheila Chepkirui in fifth with 1:06:13. Magaret Akidor Ngathike finished sixth in 1:06:46, while fellow Kenyan Deborah Samum claimed seventh place in 1:08:32.

Brazil’s Nubia de Oliveira Silva was eighth in 1:11:13, while Argentina’s Sofia Luna and Dahyana Juarez rounded out the top 10 with times of 1:11:21 and 1:11:28, respectively.

Top 10 Women – 2026 Buenos Aires Half Marathon

1. Fotyеn Tesfay Haylu (Ethiopia) – 1:03:57

2. Nevin Can (Turkey) – 1:05:06

3. Selin Can (Turkey) – 1:05:11

4. Irene Jepchumba Kimais (Kenya) – 1:06:04

5. Sheila Chepkirui (Kenya) – 1:06:13

6. Magaret Akidor Ngathike (Kenya) – 1:06:46

7. Deborah Samum (Kenya) – 1:08:32

8. Nubia de Oliveira Silva (Brazil) – 1:11:13

9. Sofia Luna (Argentina) – 1:11:21

10. Dahyana Juarez (Argentina) – 1:11:28

For Tesfay, it was far more than a race victory. Her 1:03:57 performance was a statement of extraordinary quality, combining speed, endurance and remarkable solo running to produce a landmark result in Buenos Aires. In a race that will be remembered for years to come, the Ethiopian did not simply win—she redefined what was thought possible for women’s half-marathon running in the Americas.

Ethiopia’s Yomif Kejelcha produced one of the most extraordinary performances in road racing history on the streets of Buenos Aires, Argentina, reclaiming the half marathon world record with a sensational 56:51 performance at the 2026 Buenos Aires Half Marathon.

The former world record-holder delivered a breathtaking exhibition of speed and endurance to take 29 seconds off the previous pending mark of 57:20, set by Uganda’s Jacob Kiplimo and takes a huge chunk from his own former official world record. Kejelcha's new performance is pending the standard ratification procedures, but if officially ratified, it will return the world record to the Ethiopian star and mark another remarkable chapter in the evolution of the event. 

Kejelcha's achievement is particularly significant because the 57-minute barrier had already been broken before. Jacob Kiplimo had previously run under 57 minutes, clocking 56:42 that was not ratified demonstrating that the once-unthinkable barrier was possible. Kejelcha, however, has become the second man to run under 57-minute barrier who now returns to the top of the all-time rankings with another historic performance in Buenos Aires.

The Ethiopian's race was remarkable not only for the final time but also for the way he built his performance. He covered the opening five kilometres in 13:44 before reaching 10km in 27:18. Rather than slowing, Kejelcha accelerated through the middle stages, passing 15km in 40:39 and 20km in 54:02 as he continued to push the limits of elite road racing.

By the time he reached the finish line, Kejelcha had completed the race at an extraordinary average pace of approximately 2:42 per kilometre, producing one of the most astonishing sustained efforts ever witnessed in distance running. His stunning run sent a powerful message to the athletics world and further strengthened his status as one of the most formidable distance runners of his generation.

Behind the record-breaking champion, Ethiopia completed a dominant clean sweep of the men's podium. Tadese Worku Gebresilase claimed second place in 59:18, while Bereket Nega Batebo secured third in 1:00:17, giving Ethiopia a memorable one-two-three finish in the Argentine capital.

Kenya’s Jonathan Kipkoech Kamosong finished fourth in 1:00:20, followed by compatriot Simon Maywa in fifth with 1:00:55. Argentina’s Ignacio Erario gave the home supporters plenty to celebrate with an impressive sixth-place finish in 1:00:57, breaking the one-hour barrier in front of an enthusiastic local crowd.

Dillon Kipyeko of Kenya finished seventh in 1:01:07, with Robert Kiprop Koech eighth in 1:02:01. Mexico’s Julio Ortiz Ponce took ninth place in 1:03:17, while Colombia’s Jimmy Gómez completed the top 10 in 1:03:34.

The Buenos Aires Half Marathon will now take its place in the history books as the scene of a truly extraordinary breakthrough. For Kejelcha, this was more than just another victory. It was a spectacular return to the top, reclaiming a world record he had previously held and once again rewriting the limits of the half marathon.

The 56:51 performance remains pending ratification, but Yomif Kejelcha's run has already delivered one of the defining moments in the history of road racing.

Kenya delivered another commanding display of distance-running excellence at the Antrim Coast Half Marathon, with Isaia Lasoi leading a memorable Kenyan clean sweep of the men's podium in a race packed with world-class performances.

Lasoi emerged victorious after a thrilling battle at the front, crossing the finish line in a superb 58:26 setting a new course record. His winning performance underlined his strength and speed over the half-marathon distance, but he was made to work all the way by fellow Kenyan Daniel Mateiko, who finished just three seconds behind in 58:29 after an electrifying duel for the title.

The contest between the two leaders produced one of the standout moments of the race, with both athletes pushing deep into elite territory as they fought for victory. In the end, Lasoi found just enough to secure the win, while Mateiko's narrow defeat highlighted the remarkable depth and quality of Kenya's leading distance runners.

Vincent Kipkorir completed the Kenyan sweep, taking third place in 1:00:38 to ensure that all three places on the podium belonged to Kenyan athletes. Samwel Chebolei added further Kenyan strength to the results, finishing fourth in 1:01:01, while Amos Langat was also among the leading finishers.

The international field featured several prominent names. Australia's Jimmy Whelan produced a strong run, while Ethiopia's Yismaw Dillu featured among the front group. American marathon star Galen Rupp also delivered a notable performance, clocking 1:01:29 in another competitive outing for the experienced distance runner. Former world-class track and road athlete Edward Cheserek was also among the top finishers.

Lasoi's 58:26 victory, however, was the defining performance of the day. Together with Mateiko and Kipkorir, he gave Kenya a perfect podium and another emphatic reminder of the country's extraordinary strength in elite road running.

The Antrim Coast Half Marathon once again provided a fast, competitive stage for some of the world's finest distance runners, but when the decisive moments arrived, it was Kenya that owned the podium.

One of the most iconic milestones in the history of ultramarathon running is drawing closer, with entries for the historic 100th edition of the Comrades Marathon set to open on Tuesday, 25 August 2026.

The Comrades Marathon Association has officially announced a detailed entry process for the 2027 race, which will unfold in three stages and give runners around the world the opportunity to secure their place in what promises to be one of the most significant editions ever held of The Ultimate Human Race.

The announcement followed the official launch of the 2027 Comrades Marathon on Wednesday, 19 August, when the centenary campaign, “The Greatest Story Ever Run,” was unveiled alongside a special logo created exclusively for the landmark 100th edition.

The launch also revealed several major highlights for the Centenary Race. The historic event will take place on Sunday, 13 June 2027, and will be a Down Run, with 28,000 places available. The entry process will include a ballot, while the race will offer a record R8.919 million in prize money. Organisers have also set an ambitious goal of raising R10 million for the Amabeadibeadi charities, adding an important charitable dimension to the centenary celebrations. One of the defining moments of the launch was the unveiling of the special Centenary mark, created to commemorate this extraordinary milestone in the history of the race.

The entry process begins on 25 August at 10:00 a.m. SAST, when entries open for Green Number runners, Yellow Number runners and Amabeadibeadi charity entrants.

The next phase follows on 2 September at 10:00 a.m. SAST, when entries open for Comrades Marathon Association members. This window will remain open for 72 hours or until the available entry allocation is filled, with places offered on a strictly first-come, first-served basis.

For general entrants, the process will move to a ballot system. General entries open on 9 September at 10:00 a.m. SAST, with runners able to enter the ballot until it closes on 22 September at 4:30 p.m. SAST. The ballot draw is then scheduled to take place on 23 September.

Several other crucial dates will shape the road to the historic race. The substitution period will run from 15 to 31 March 2027, while 3 May 2027 is the final deadline for runners to submit their qualifying performances, seeding information and other required entry details.

To qualify for the 2027 Comrades Marathon, runners must complete a 42.2km marathon in under five hours between 15 June 2026 and 3 May 2027.

The journey will finally culminate on Sunday, 13 June 2027, when thousands of runners are expected to line up for the historic 100th edition of the Comrades Marathon.

The 2027 race will represent a remarkable moment for the legendary South African ultramarathon. For more than a century, the Comrades Marathon has captured the imagination of runners and spectators with its extraordinary test of endurance, determination and human spirit. Its centenary edition will celebrate the generations of athletes who have faced its demanding roads, conquered its challenges and helped build one of the world's most respected endurance events.

For runners dreaming of becoming part of this historic occasion, the road to Comrades 2027 is now clearly marked. From the opening of entries in August 2026 to race day in June 2027, every deadline will matter.

The Greatest Story Ever Run is preparing for its most historic chapter yet.

American sprint standout Sam Blaskowski is taking steps toward an international future with Poland after uncovering a powerful connection to his family's ancestral homeland.

The 23-year-old sprinter, who has established himself as one of the fastest Americans of his generation with a personal best of 9.89 seconds in the 100 metres, has begun the process of obtaining Polish citizenship with the aim of eventually representing Poland in international competition.

Blaskowski's connection to the country traces back through his great-grandparents, Franciszek and Julian Błaszkowski, who emigrated from Poland to the United States in 1905. Their journey more than a century ago has now opened an unexpected new chapter for their descendant, whose athletic ambitions could soon carry the Błaszkowski name back onto the international stage under Polish colours.

The sprinter has already received support from the Polish Athletics Association as he works through the citizenship and eligibility process. Should his transfer of allegiance be completed, Blaskowski could become a significant addition to Poland's sprint programme.

His credentials certainly make the prospect an exciting one. In addition to his sub-10-second speed over 100 metres, Blaskowski owns a personal best of 19.93 seconds in the 200 metres, demonstrating the kind of versatility that could prove valuable both individually and in Poland's 4x100m relay squad.

For Blaskowski, however, the move is about more than simply changing national colours. It represents an opportunity to reconnect with his family's heritage while pursuing his ambitions at the highest level of the sport.

With his sights set on becoming part of Poland's international sprint team and competing for relay medals, Blaskowski's journey from discovering his Polish roots to potentially representing the country of his ancestors could become one of the most fascinating allegiance stories in world athletics.

A century after Franciszek and Julian Błaszkowski left Poland for America, their family's story may now be coming full circle—this time at full sprint.