3 Track Workouts to Improve Your Race Times
By Marnie Kunz, USATF- RRCA-certified run coach, NASM-certified trainer
Photos by Marques Jackson Photography.
These track workouts to improve your race times will have you cheering at the finish line of your next race. Whether you are training for a mile race or a marathon, speed workouts are the key to getting faster and improving your race pace. As a running coach, I wanted to share some of my top speed workouts to help you get faster and lower your race times. These workouts will boost your speed and running efficiency so you can slay your race goals. And you’ll also improve your strength, burn a lot of calories, and drastically boost your overall fitness level.
Benefits of Speed Workouts
There are many benefits of speed workouts, from getting faster to boosting metabolism. Here are some of the benefits of speed workouts:
Become a faster runner. The main reason most people do speed workouts is to get faster. Speed workouts train your body to run more efficiently so you can PR in races and enjoy a faster running pace.
Better muscle composition. As we age, type II muscle fibers deteriorate, according to the American Council on Exercise, but high-intensity running is a great way to slow down this process and build and maintain type II muscle fibers at every age.
Reduced risk of injuries. Speed workouts improve your running form and stability, helping to prevent injuries.
Improved running form. These track workouts to improve your race times will help you become a more efficient runner. Speed workouts improve your running economy, gait, and efficiency, helping you to run stronger and faster.
Stronger bones. Sprinting helps boost your bone density, even more than slower-paced running. Older sprinters have better bone density and neuromuscular functioning than older distance runners, according to a study published in Osteoporosis International.
More race PRs. Speed workouts will help you get more race PRs (personal records). So you’ll be smiling at the finish line of more races and be able to compete better.
Related Post: 10 Benefits of Track Workouts
Getting Started with Speed Workouts
All you need to do these track workouts is a track (or you can measure out a quarter of a mile on a trail or road you run on), and your running watch or GPS running app. I use my Garmin running watch to measure my speed workouts. If you have a Garmin, check out my article on how to program speed workouts with Garmin for a convenient way to do your speed workouts anywhere.
Here are the track workouts below. If you have not been doing speed workouts, I recommend starting with Level 1 and working your way up to Level 3. If you are training for shorter races — such as the mile — I recommend repeating Level 1, and for middle distance — 5K, 5 miles, and 10K races — focus on Level 2. For marathon and half marathon training, concentrate on Level 3 as it includes the longest intervals to build your endurance and speed.
3 Track Workouts to Improve Your Race Times
Try these track workouts to improve your race times and aim for a steady, consistent pace on your intervals.
Level 1 Track Workout
Warm Up: Half mile (800 meters or 2 laps on a standard outdoor track). Run slowly at your regular, relaxed base run pace. This is an easy conversational pace. Stretch and do form drills/plyometrics.
Intervals: 6 X 200 Meters (half of a lap on a standard track is 200 meters). Run at your goal mile pace if you are training for the mile race, or if you are training for longer races, run at your 5K goal race pace. Between each interval, jog an equal length — 200 meters — at a very relaxed pace for active recovery.
Cool Down: Half mile - (800 meters or 2 laps). Run slowly at your regular, relaxed pace. This is an easy conversational pace. Stretch.
Total Workout Distance: 2.5 Miles
If you are training for longer races — such as a half marathon or marathon — you can add mileage to this workout by doing a longer warm up and cool down (at least a mile each). Aim to do your fast intervals at a consistent pace. The most common mistake for beginners is to do the first intervals too fast and then crash and go much slower on the last intervals. Strive for consistency in your training pace.
Level 2 Track Workout
Warm Up: Half mile - (800 meters or 2 laps). Run slowly at your regular, relaxed pace. This is an easy conversational pace. Stretch and do form drills/plyometrics.
Intervals: 4 X 400 Meters (one lap on a standard track is 400 meters). Run at your goal Mile pace if you are training for the mile race, or if you are training for longer races, run at your 5K goal race pace. Between each interval, jog an equal length — 400 meters — at a very relaxed pace for active recovery.
Cool Down: Half mile - (2 laps) Run slowly at your regular, relaxed pace. This is an easy conversational pace. Stretch.
Total Workout Distance: 3 Miles
If you are training for longer races — such as a half marathon or marathon — you can add mileage to this workout by doing a longer warm up and cool down (at least a mile each). As with Level 1, aim for a consistent pace for each fast interval. This should feel like a hard effort but not an all-our sprint that you can’t maintain.
Level 3 Track Workout
Warm Up: Half mile - (800 meters or 2 laps). Run slowly at your regular, relaxed pace. This is an easy conversational pace. Stretch and do form drills/plyometrics.
Intervals: 4 X 800 Meters (two laps on a standard track is 800 meters, or a half mile). Run at your goal 5K race pace. Between each interval, jog an equal length — 800 meters — at a very relaxed pace for active recovery.
Cool Down: Half mile - (2 laps) Run slowly at your regular, relaxed pace. This is an easy conversational pace. Stretch.
Total Workout Distance: 5 Miles
How Often to Do Track Workouts
To get faster, incorporate your track workout into your running program once a week. (I recommend doing up to two speed workouts a week — one on the track and one tempo run). As you progress, your body will adjust to the speed workouts and you’ll be able to increase your speed and intensity. To make the workouts more challenging, add one more speed interval each week. For a challenging 800-meter intervals workout that is great for marathon training, check out my article on How to Do Yasso 800s.
Whether you’re a beginning runner or need a marathon trianing plan, check out our Training Plans. Our beginners 5K plan will help you go from 0 to 5K hero and build your base miles before you begin speed workouts. We also have advanced 5K, 10K, and custom training plans, including marathon training plans.
Let me know how your workout goes! What is your favorite track workout? Comment below or tag me on the @Runstreet Instagram to share your workouts and get cheered on. Happy running to you!😊
Related Posts: Improve Your Running with Progressive Overload, 20 Ways to Become a Better Runner
Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.
