3 Track Workouts For Beginners

Most of us start by running on the road, parks or a designated trail but for those of us lucky enough you might have access to a running track nearby. You shouldn’t be put off and think that running tracks are only for professionals. It is a great way to start off your running career.

The great thing is that you can focus entirely on your running and you don’t have to worry about a lunatic driver coming around the bend. Tracks are predictable, it’s the same on every lap and there isn’t anything there to trip you up. Since it’s easy to keep track of the distance you have run, it’s good for pacing. The surface of a track is also relatively soft so it’s going to give your muscles and joints and easier time by reducing the impact.

Although many believe a running track is reserved for track stars, it’s actually the perfect place to learn to run, increase your speed, and get away from the repetition of running on the roads.
Here are some quick facts that will come in handy when you are running around in a circle.

A standard athletics track has 8 lanes and it is 400 meters when measured from the lane closest to the middle. When running on a track you should run in a counterclockwise direction. The track operates very much like an expressway, where runners at different spends should stick to certain lanes. The inner lanes are used by runners who are operating at higher speeds whilst the outer lanes are for the slower paced runners.

If you want to try some track based workouts here are a few that will help you on your way.

Classic Quarters

This workout alternates between hard and easy and will really help you improve your speed and fitness.
Start off by warming up with a jog for four laps

For the real workout you will run one lap at a hard but controlled pace. Followed by one lap which you can use to recover. You can walk so that you can catch your breath and then jog to complete the rest of the lap. You should repeat this 4 times.

As a warm down, do 2 laps, one as a easy run and one just walking.

100s

This is a short workout with the goal of improving your running form.
In order to warm up start off by jogging for four laps.

For the actual workout you will need to sprint the straights which are 100 meters and the walk around the bends in order to recover. Keep doing this until you have covered 1 mil (4 laps)

For your warm down, walk one lap.

1, 2, 3s

This workout is longer than the other 2 mentioned so fat. They are a great way to learn how to control and pace yourself.

For your warm up start by jogging for four laps.

1 Run one lap at a hard but steady pace followed by one lap to bring down your heart rate and control your breathing.
2 Run two laps at a hard but steady pace followed by one lap to bring down your heart rate and control your breathing.
3 Run three laps at a hard but steady pace followed by one lap to bring down your heart rate and control your breathing.
2 Run two laps at a hard but steady pace followed by one lap to bring down your heart rate and control your breathing.
1 Run one lap at a hard but steady pace followed by one lap to bring down your heart rate and control your breathing.

For your warm down, simply walk one lap.

That’s three workouts you can try the next time you are able to run on a running track. Have fun!

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