Hit the track with these beginner workouts

Inspired by the athletes racing around the track at the World Athletics Championships in Budapest? The track is for everyone–even new runners. Here are a few simple workouts you can take to the oval surface to get comfortable: make sure to brush up on track etiquette and how the track works beforehand.

Track etiquette 101: simple things every runner should know

Track distance: one lap = 400 metres (1/4 mile)

100 metres: one straight section of the track

200 metres: one straight + one curved section of the track (1/2 a lap)

400 metres: one lap around the track

800 metres: two laps around the track (approx. ½ mile)

1,600 metres: four laps around the track (approx. one mile)

Straights and corners

This is a great workout for introducing some speed into your training without overdoing it on volume.

This one is simple: run the straights at a faster pace (5K pace or faster, but not an all-out sprint) and then jog the corners. On a typical 400m track, this means you’ll be doing 100m of fast running, followed by 100m of recovery.

Aim for six to eight 100m repeats to start, adjusting according to ability.

200-metre repeats (or 1:1 repeats)

Warm up with 10 minutes of easy running.

Run hard for 200 metres

Recover with 200m easy running

Repeat six to eight times

Cool down with 10 minutes of easy running.

Adjust this workout to accommodate longer distances using a 1:1 formula. Try running 400m hard with 400m recovery, with the same warmup and cool down.

800 metre repeats

Warm up with 800 metres (two laps) at easy effort.

800 metres (two laps) at hard effort

400 metres (one lap) recovery at easy effort

Repeat four times to start, adjusting for ability or goals

Cool down with 400 metres (one lap) walking recovery

Make sure to follow a speed workout with an easy running day or recovery.

Two easy ways for beginners to add speed