4 Training Workouts for Track Athletes

There are lots of track workouts you could try in an attempt to improve your performance and ensure you never fall behind in a race. We’ve taken the liberty of highlighting some of the most useful ones on this page for you to try. Having the best custom track uniforms helps you to look the part, but you need to work on your skills and ensure you have the best training program possible if you want to win medals and make a name for yourself. Considering that, take a moment to check out the track training workouts below and see if any of them will benefit you.

100m Track Workout

If you’re a sprinter looking to improve your performance, try this workout if you will be running on a 100m track.

• Sprint for 30 meters from the crouch position three or four times taking ten-second breaks in between each.
• Repeat the process for a predetermined amount of time (usually five minutes.)
• Aim for an exercise to rest ratio of 1:1.

200m Track Workout

For sprinters focusing on the 200m track, you’ll want to try this next workout.

• Sprint for 40 meters from the crouch position three or four times taking fifteen to twenty-second breaks in between each.
• Repeat the process for a predetermined amount of time (usually five or ten minutes.)
• Maintain an exercise to rest ratio of 1:1.

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400m Track Workout

400m sprinters have to work much harder than those racing on 100m or 200m tracks. For that reason, the workout you need to use is a little more strenuous.

• Sprint for 30 meters from the crouch position three or four times with ten-second intervals.
• Perform three or four block starts and sprint 30-50m meters for each.
• Try three or four sled pulls for 30-50 meters each.
• Attempt three or four sprints with parachutes or bungees for 30-50 meters.
• Aim to maintain an exercise to rest ratio of 1:1.

800m Track Workout

For distance runners, it is vital that you build your stamina. The track workout ideas below should help you to achieve that goal.

• Sprint for 45 seconds from the crouch position four to eight times taking ten-second breaks between each.
• Run 200m six to twelve times with two-minute breaks in between.
• Try some long hill sprints of 80-100 meters and walk downhill for some recovery time. You should do that between eight and fifteen times per workout.
• Maintain an exercise to rest ratio of 1:1 for the best results.

You can now incorporate some of those track training workouts into your program to ensure you stand the best chance of reaching your potential. While there are lots of other, more complicated exercise ideas out there; the ones on this page are guaranteed to point you in the right direction. Success on the track rests on your motivation during training, and so you should never try to cut corners or make things easier for yourself. People who do that are never going to cross the line in first place. Good luck this season!

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