If you are looking to improve your running speed and performance, then you need to incorporate track workouts into your weekly training regimen. Track (also known as speed) workouts are a necessary component to becoming the best runner you can be. These should be done once a week, and should be followed by a rest, or recovery, day.
The idea behind them is simple: By running faster than normal for shorter than normal distances, you will increase your body's aerobic capacity. This means you will burn oxygen more efficiently and make you able to run faster over a given (race) distance.
Essentially, running will become easier for you because your body will be conditioned by the stress of a track workout. Soon you will be able to run faster, and perhaps farther, with less effort!
Your First Track Workout
- To get started, head to your local high school track and come prepared with a plan. Each lap equals one quarter of a mile, so beginners should keep the workout short.
- Start by jogging half a lap and then sprinting the remainder. After your sprint, you should either slowly jog or even walk another half to full lap to allow yourself to catch your breath.
- Repeat this process 2-3 times until you feel like you cannot possibly do this again.
Congratulations, you have just completed your first track workout!! As it becomes easier, gradually increase the distance that you sprint. Take note of how many sets you are doing so that you can track your improvement and monitor your performance.
Although it might be tempting, do not skip your weekly track workouts. These enable you to become stronger not only physically, but also mentally. If you know you can push yourself to your limit for just a quarter of a mile then you can use this same reasoning when you only have a half mile left in your next race.
The best part is the afterglow of a great track workout. You will be tired but you will know that you are geared and ready for your next race.
Be sure to take extra time after this workout to stretch your legs. Your body just worked extra hard, it deserves a hot shower and a long stretch!
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Enjoyed the article. A good dynamic warmup, and a stretching cool down is important. Well written.
Thanks for that fitbuff, its a good cardio workout I can use to build my leg muscles up with.
My cardio sucks too but that should be even more of reason to try this out.
Thanks,
Alex