Running News Daily
Running News Daily is edited by Bob Anderson in Los Altos California USA and team in Thika Kenya, La Piedad Mexico, Bend Oregon, Chandler Arizona and Monforte da Beira Portugal. Send your news items to bob@mybestruns.com Advertising opportunities available. Train the Kenyan Way at KATA Kenya. (Kenyan Athletics Training Academy) in Thika Kenya. KATA Portugal at Anderson Manor Retreat in central portugal. Learn more about Bob Anderson, MBR publisher and KATA director/owner, take a look at A Long Run the movie covering Bob's 50 race challenge.
Index to Daily Posts · Sign Up For Updates · Run The World Feed
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: 982 ⚡AMPby Running Magazine
