3 track workouts to turbocharge your training

Watching track events can be thrilling, but stepping onto the track yourself can be just as rewarding. These three workouts are designed to ease you into the world of track training and offer a mix of challenge and fun. Whether you’re inspired by elite athletes or looking for a way to boost speed and power, track workouts are accessible even to beginners.

400m repeats

This workout improves cardiovascular endurance by gradually increasing your ability to maintain a consistent pace over time.

Warm up with 5-10 minutes of easy running.

Run one lap (400 metres) at a steady, medium-hard pace (you should be able to sustain the pace for the entire interval, but aren’t able to carry on a conversation), followed by a 2-minute walk or easy jog.

Repeat 4 times; increase the number of intervals as you get stronger.

Cool down with 5 minutes of easy running.

Track pyramid

This workout builds both speed and endurance, while helping your body adapt to different running intensities.

Warm up with 5-10 minutes of easy running.

Start with a 100-metre sprint, and walk back to the start. Follow this with a 200-metre run, and walk back to the start. Finish going up the pyramid with a 400-metre run, and walk back.

Now work your way back down the pyramid by repeating the 200-metre and 100-metre sprints.

Cool down with 5-10 minutes of easy running.

Snappy strides

Strides are a great addition to the end of any easy run, and can be done as a stand-alone workout to enhance speed and form.

Warm up with 5-10 minutes of very easy running (if you’re adding these to the end of a workout, skip the warmup).

Run 100 metres at about 80 per cent of your maximum effort, then walk back to the start. Repeat 6 times; add repeats as you gain strength.

Cool down with 5-10 minutes of easy running.

Don’t worry if you’re not familiar with what your medium-hard or  maximum effort feels like—an approximate effort will work.