Try These Track Workouts For Speed

You have an untapped potential to run faster.

Studies show incorporating high-intensity training can improve running performance. Implementing quick-paced track workouts can help muscles adapt to the increased demands of faster running.

Developing speed is dependent upon two things: length of stride and frequency of stride. Improving your strength and power helps lengthen each stride while implementing neuromuscular exercises can enhance stride frequency.

While your height and muscle fiber type may be physiological limits, interval workouts, plyometric exercises and high-paced track runs can improve strength, power and the development of fast-twitch muscle fibers, which will all lead to a new personal best.

You can’t do a speed workout without knowing how far and how hard (effort percentage) you should run. Calculating your effort percentage may seem intimidating, but there are a couple of easy ways to find your pace.

RPE: Rate of Perceived Exertion is a self-monitoring method that allows you to determine your level of intensity based on physiological feedback (heart rate, muscle fatigue, breathing rate, sweating). Instead of focusing on time, pace yourself according to how the speed feels. This is an excellent method if you’re new to running or regaining fitness after an injury.

Paced Speed: Focusing on a pace goal—say you want to run a 5K in 25 minutes—you can use a simple equation to calculate the exact time you must complete each distance on a track in order to reach your goal.

While you may complete short bursts of speedwork at an all-out effort, longer intervals aimed at increasing endurance should be a bit slower. Depending on the workout, this can be anywhere from around 70- to 90-percent of your goal race pace.

Sound complicated? It can be. That’s why they are online race pace calculators designed to do it for you. Simply input your goal race time, and the calculator will spit out paces for everything from easy runs to all-out sprints. You can then use these numbers to easily calculate interval paces.

Measured in meters and determined by effort, track workouts provide a distinct advantage when training for speed. The measured and marked surface helps you pace each distance properly so you can focus on your cadence and stride.

As you prepare for the 2020 race reason, hit the oval course and give these rack workouts a try.

Track Ladder Workout

This ladder workout on the track sends you through various distances at a hard effort. With just five minutes rest between reps, this workout will test your stamina.

Track Burst Workout

Alternating between a walk and an all-out sprint, this burst workout will raise your heart rate before giving you a short break to recover—over and over again. Repeat the 100-meter bursts for four laps and sprint the final 200 meters.

4 x 2 x 4 Track Workout

Run, rest, repeat. That's the name of the game in this 4 x 2 x 4 workout. Learn to shift gears during the 600-meter runs, then test your straight-line speed by finishing with 40-meter sprints.

By Amanda Boyd. Amanda has a fierce love for the outdoors and passion for staying active. Although running is her first love, she spends much of her time hiking, biking, and perfecting her pickleball skills. As a certified personal trainer, strength and conditioning coach, and endurance specialist, Amanda spends most of her time talking fitness and coaching clients.