Track workouts for runners

How to improve your leg speed

As distance runners we spend most of our time pounding the pavement. The long hours and miles spent on the roads are great for building our cardiovascular systems, but it does little for our running leg speed. If you are serious about racing, speed is what you need. The best way to put a little speed into our legs is to spend time running on the track. Here's our guide to the best track workouts.

Just because you are preparing for a 10k or half marathon road race, that doesn’t mean you shouldn’t ever visit the track. The track is ideal for any distance runner because it is the one place that you can accurately measure distance, pace, and effort. Since the distance around the track never changes, it is also easy to measure weekly improvement.

Before you head over to the track for your first workout, it is important that you are completely ready for the task. It is a good rule of thumb to have at least four to six weeks of easy training under your belt before attempting your first track workout. Intense running on the track will prepare you for the challenges of racing, but it will also put a great deal of stress on your body. Therefore, it is recommended that you only attempt one track workout a week.

Unlike easy distance running, track running takes a little more planning. Not only do you have to decide how long you are going to run, you also need to decide at what intensity, and with how much recovery between intervals or repeats. Here are a few sample workouts to consider when preparing for your next 10k or half marathon race:

Long repeats:
When preparing for the 10k or half marathon, it is important that you run at a higher intensity for a longer period of time to simulate the effort of the race. Running repetitions between 800 and 1,600m will improve your endurance and rhythm. Run the repetitions near your 5k and 10k race pace respectively. Jogging or walking 400-800m between each repeat should be sufficient.

Sample workouts:
Three sets of 1,600m at half marathon pace with a half mile slow jog recovery between or six sets of 800m at 10k pace with a 400m jog in between repeats.

Short repeats:
Shorter repeats 200m and 400m are perfect for the final weeks before a big race. When running shorter repeats, you want to focus on keeping your form while concentrating on quick turnover.

Sample workouts:
16 sets of 200m with a 200m jog in between at your mile race pace or 12 sets of 400m with a 200m jog at 5k race pace.

Tempo runs:
Just like you do on the roads, tempo runs are also a great workout for the track. Run anywhere from two to six miles at around 75-90% of your race pace effort. Focus more on maintaining your pace and form, and less on trying to run a fast time. The track may not be as scenic as the roads, but you will be able to get instant feedback each lap to make sure you are running the right pace.

Sample workout:
Short warm-up, three-mile tempo run at half marathon pace, short cool-down.

The above sample workouts are just suggestions. Feel free to experiment with the workouts, but always remember to take plenty of recovery in between repeats, and never run back-to-back hard sessions. One track workout a week is plenty, so relax and soak in the atmosphere, and let the speed come out.

Good luck in your quest for a personal best!