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The perfect track workouts for newer runners
If you’re new to running, the track may seem daunting. Even if you’ve been running on roads or trails for some time, running on a track can be intimidating. But the track can be a useful tool, whether you’re a new runners or a seasoned athlete, and whether you’re a sprinter or a distance runner. Here are a few simple workouts to try during your first track sessions. Once you gain some experience, add repetitions to your workouts to make them more challenging.
Hard/easy 400m intervals
Warm up with a 10-15 minute easy run
Run one lap (400m) at a hard, but controlled effort, around 3K pace–you’ll be moving quickly enough that talking would be uncomfortable, but you’re definitely not in a full-on sprint
Take 400m to recover, either by running or walking at an easy pace
Repeat 4-6 times
Cool down with a 10-minute easy run
Ladder workout
A ladder workout is an interval session that increases in distance with each “rung” and then decreases, as if you are climbing up and down a ladder. As you progress in fitness and confidence at the track, add more rungs to your ladder.
Warm up with a 10 minute easy run
Run 400m hard (3K pace), 400m easy
Run 800m hard, 400m easy
Run 1,200m hard, 400m easy
Run 800m hard, 400m easy
Run 400m hard, 400m easy
Cool down with a 10-minute easy run
100-meter sprint workout
For this workout, you’ll sprint on the straight parts of the track, and do an easy run or walk on the curves to recover.
Warm up with a 10-minute easy run
Run 100m sprint, 100m easy
Repeat 8 times, or 1,600m
Cool down with a 10-minute easy run
Make sure to take an easy or recovery day after a track workout, and to rehydrate.
(06/28/2022) Views: 1,028 ⚡AMPby Running Magazine
