Track Workouts for Road Runners
Many runners these days get start running on the roads. They weren’t on their high school track team and haven’t ever set foot on a track.
There are very few opportunities for recreational runners to do races on the track. Pretty much everything is on the roads. But that doesn’t rule out training on the track.
People who shouldn’t try to workout the track:
*Anyone who simply has no interest in running on the track. (Except for runners who race on the track, using a track for workouts not a necessity)
*Anyone who doesn’t have access to a track
*Ultra Marathoners
*Trail-Focused Runners
Even for long-distance road runners doing the the half marathon or marathon, the track can be a useful place to train.
So if you’re interested in training on the track, here’s how to start:
Step 1. Locate a track.
Finding a track is usually pretty easy, but gaining access can be tricky in some situations.
The first way I look for a track is opening google maps on my computer, and turning on satellite view. Then it’s a game of “Where’s Waldo” to spot any nearby tracks, looking carefully near high schools, community colleges, and even middle schools.
From there, zoom in on maps and determine the school or facility the track belongs to.
Here’s where things could get tricky - some places do not allow the general public to use their tracks, or if they do, the hours are limited. It’s best to do some research in advance before heading to a track. Make sure you:
Have permission to run there
Know the opening hours
Scope out the restroom situation
If you can’t determine if you have permission to use the track, you’ll have to go scope it out in person to see if it’s locked and if there is any signage.
Step 2. Learn the Basics.
There are several lines and markings on a track. There are unspoken rules for track use. Read my Runner’s Introduction to the Track for everything you need to know to feel confident hitting the track for a workout.
Step 3. Run Smart
Track running can be hard on the body for one main reason: the turns. At slow speeds like walking and jogging, this is not a major concern. But we usually hit the track for workouts (running hard and fast), and that’s when we need to respect the affect that turning constantly in one direction can have on our bodies. Read Track Turns and Injury Prevention for more information on how to run safely on the track.
Step 4. Remember Your Purpose
There are endless different track workouts, and the workouts you do should always suit your goal.
Here’s an example:
My upcoming goal race is a half marathon on the roads. I usually go to the track for my weekly workout. (All my other training is done on roads.) I would love to run some fast 200m intervals at the track but I know that fast 200’s will not help me achieve my goal of sub-90minutes in the half marathon. Instead, I need to do lots of volume (distance) at a moderate pace to prepare for my goal. Two recent workouts I did at the track were:
Workout A: 8x 800m with 2minutes rest at 6:00/mile pace
Workout B: 16x 400m with 10 seconds rest (very short active recovery!!!) at about 6:12/mile pace
Interested in my training for the Half-Marathon? Check out my training log here: Nicole’s Training Log
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.