5 Easy Track Workouts For Beginners For The Year 2021

5 Easy Track Workouts For Beginners For The Year 2021

A track is the best setting for speed workouts. The surface of the track is perfect and you can easily set up workouts that are based on laps. Adding track workouts to your daily training routine can increase your speed. Here are some of the full body track workouts for beginners as well as those who want to work on their weight and shape. Let us get started.

5 Track Workouts For Speed Improvements

If you have never done any speed training before, ensure that you first understand the rules involved in speed training. You will first need to form a good base for running. Always warm up in the beginning and when you get the pace does not start fast. Here are 5 track workouts for distance runners and beginners as well.

Push the straightways

This is a great intro track workout for beginners. It is very simple. After a few laps at an easy pace to warm up, initiate to push the pace on the straight line of the track and then on the turns slowly recover. If you get yourself trained for any specific race such as 5K, then you can perform your race pace on the straightways. Begin with 4 laps and add another lap every week, until you work your way till 10 laps.

Ladder Workout

This track workout will allow you to increase your speed, endurance, and confidence no matter what distance of the race you are training for. If you are unsure of your 5K race pace, use a race pace calculator for the estimates. For beginners, they should begin with one sequence, while the advanced runners can repeat this sequence if they want to. 

  • Warm-up: 5 minutes at a walk/slow jog
  • Work interval: 400 meters (1 lap) at 5K race pace
  • Rest interval: Recover (easy pace) 400 meters 
  • Work interval: 800 meters (2 laps) at 5K race pace
  • Rest interval: Recover (easy pace) 400 meters
  • Work interval: 1,200 meters (3 laps) at 5K race pace
  • Rest interval: Recover (easy pace) 400 meters
  • Work interval: 1,600 meters (4 laps) at 5K race pace
  • Rest interval: Recover (easy pace) 400 meters
  • Cool down: 5 minutes at an easy pace

Mile Test

Performing a timed mile on the track is a great way to evaluate your fitness and offer yourself a goal to work further. Run a hard mile of 4 laps at a steady and fast pace. You can run as fast as you wish but ensure your pace is even for the whole 1 lap.

Kick Its

Begin with 4, 400 meters intervals at your pace of 10K, with a recovery of 400 meters in between. Once you have completed that, perform an 8, 200 meter repeat pace of 5K, with a recovery of 200 meters in between. This is a great track workout to get in shape.

Mile Repeat

These are one of the best track workouts to increase your speed. You can do this exercise to improve your time of the race and also your running confidence. Here are the Mile workouts that you can perform once every week. 

  • Begin with 2-mile which is 4 laps repeated in the first session. Run each mile at your pace of 10K or half-marathon.
  • Recover for a half-mile which is 2 laps in between repeats.
  • Ensure your heart and breathing rate have recovered before you begin your next repeat.
  • Add another mile to repeat the following week. Try to keep that same pace which is 10 to 15 seconds faster than your real aim marathon pace for each one.


Exercising at the track in the autumn and spring months or on summer evenings is often more welcoming than another crowded workout at the gym. And unlike your typical steady-state, long, jog on a treadmill, running on a track is much more likely to produce better results. So try the track workouts that have been mentioned above and see the changes yourself.

Frequently Asked Questions On Track Workouts

1. What is a good track workout?

A good track workout includes a Ladder Workout that has warm-up, work interval, rest interval, work interval, rest interval, and work interval.

2. What is a good sprint workout?

A good track workout for sprinters at home includes a warm up for five minutes with light jogging, walking, or dynamic stretches. Sprint for 45 seconds at 80% of your maximum effort. Active recovery of slowing down your speed or walking for 60 to 120 seconds.

3. Can I do sprints every day?

Research shows that any high-intensity interval training in the form of sprinting at one day intervals can improve insulin sensitivity in men by 23%. But, sprinting burns more fat at a faster speed, which is about 200 calories in just 3 minutes than running.
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Alessia Braun

Alessia Braun is a health, fitness, and beauty influencer who wishes to share her knowledge through her articles in News Magnify.

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