If you’re looking to become a faster runner, track interval workouts are one of the best ways to achieve that goal. Plus, if you’ve ever powered through a track workout, you know you finish feeling like an absolute beast. And whether you’re training for a 5K race or are getting ready for a marathon, you can find an option that fits your training goals.
Keep in mind that you should have at least a couple months of consistent running before starting speed intervals. If you’re just getting back to running again after a break, build up that consistency first before doing these more demanding workouts – otherwise, you’re at greater risk of injury.
Disclaimer: Disclaimer: This post was written and reviewed by Chrissy Carroll, CPT, RRCA Running Coach and USAT Level I Triathlon Coach. It is for informational purposes only and should not be construed as individual training advice.
Track Workout 1: Faster 1 Mile
If you’re racing shorter distances, speed development is the name of the game. The workout below includes one longer interval to practice maintaining intensity over distance, as well as short intervals to practice quick turnover and pushing yourself.
- 10-minute warm up jog
- 1 x 1200 m at slightly slower than mile pace
- 800 m recovery jog
- 2 x 400 m at slightly faster than mile pace
- 400 m recovery jog/walk between intervals
- 800 m comfortable run
- 2 x 200 m best effort sprint
- 200 m recovery walk between intervals
- 10-minute cool down jog
Track Workout 2: Faster 5K
While a 5K is often considered a “shorter” race in the distance running community, it’s still relatively “long” when you’re trying to run fast! For this goal, 400-meter repeats are a classic workout for a reason: they’re simple, effective, and challenge you.
- 10-minute warm up jog
- 8 x 400 m at 10-20 seconds faster than 5K pace
- 400 m recovery jog/walk
- 10-minute cool down jog
Note that the goal range for pace can vary. I assume most folks reading this are recreational runners, and 10-20 seconds faster is a good goal for this. If you’re a very experienced and competitive 5K runner, doing intervals 20 seconds faster than 5K pace might be unreasonable; your goal might be something like 5-10 seconds faster.
Quick tip: If running slightly faster than 5K pace feels too aggressive early on, start a little slower (like current 5K pace) and then build from there as your fitness improves.
Track Workout 3: Faster 10K
A 10K can be a tough distance to train for – it’s the ultimate combination of endurance and speed. For this, you want your speed workout to help prepare you to run sustainably fast over the 6.2 miles. This workout combines longer 1-mile intervals with shorter 800-meter intervals.
- 10-minute warm up jog
- 2 x 1 mile at 10K pace
- 600-800 m recovery jog/walk between intervals
- 2 x 800 m at 5K pace
- 400 m recovery jog/walk between intervals
- 10-minute cool down jog
Track Workout 4: Faster Half Marathon
Structured interval work can help improve running economy and your mental toughness to hold faster paces for the half marathon distance. I like straight 800-meter repeats as an easy option for half marathon training. Keeping the recovery on the shorter side challenges you to build up that speed for longer periods of time. You can start at 3-4 in a training block and build up to 6-8, depending on how long your training plan is and your fitness level. For this workout, we’re assuming mid-block.
- 10-minute warm up jog
- 5 x 800 m at 10K pace
- 200 m recovery walk between intervals
- 10-minute cool down jog
Track Workout 5: Faster Marathon
While endurance is obviously the primary goal for a marathon, those who want to increase their speed can work longer intervals into their training plan.
- 10-minute warm up jog
- 4 x 1 mile between 10k-half marathon pace
- 400 m recovery jog/walk between intervals
- 10-minute cool down jog
Track Workout 6: Fast & Fun
I like this workout because it can benefit both shorter (5K, 10K) and longer (half marathon, marathon) distance runners. The fluctuating distances mimic the demands of a road race, where pace naturally fluctuates a bit (i.e. hills, pushing in final miles, slowing down to grab water, etc).
Option 1: Newer runner:
- 10-minute warm up jog
- 400 m at 5K pace
- 400 m recovery jog/walk
- 800 m at 10k pace
- 400 m recovery jog/walk
- 200 m at best effort sprint
- 200 m recovery walk
- 1 mile at half marathon pace
- 10-minute cool down jog
Option 2: Experienced runner:
- 10-minute warm up jog
- 400 m at 5K pace
- 400 m recovery jog/walk
- 800 m at 10k pace
- 400 m recovery jog/walk
- 200 m at best effort sprint
- 200 m recovery walk
- 1 mile at half marathon pace
- 400 m recovery jog/walk
- 400 m at 5K pace
- 400 m recovery jog/walk
- 800 m at 10k pace
- 400 m recovery jog/walk
- 200 m at best effort sprint
- 200 m recovery walk
- 10-minute cool down jog
Additional Helpful Tips
Before you hit the track, consider these additional tips:
- Don’t skip the warmup: The 10 minutes of jogging at the beginning of each workout is essential to warming up the muscles and preparing the body for faster movement. Skipping it is an invitation for injury.
- Find good times to go: Keep in mind many school tracks are used by high school athletes during the school year. In addition, they may loop around a football field which is also used for practice and games. It’s best to go when there are not scheduled practices or games taking place. Often, this can be early mornings year-round, later evenings in the fall or spring, winter afternoons, or most times during the summer.
- Avoid excessive speed work: For most distance runners, track workouts should be done no more than once per week. There are some exceptions for elite or highly competitive athletes, but recreational athletes simply don’t need more than that (and more increases risk of injury).
- Feel free to replicate on the road: If you don’t have a track nearby, you can replicate these on the road. For context, 200 meters = 0.12 miles, 400 meters = 0.25 miles, and 800 meters = 0.5 miles. You can use a GPS watch to do the intervals on a flat road using these measurements. (Sometimes, I’ll run the sidewalks around my neighborhood if I can’t make it to the track using this method.)
Final Thoughts
Track workouts sometimes have a reputation for only being for “fast people” or for sprint athletes, but that’s not the case. Structured interval work can add a challenge to your training and help you achieve faster speeds in your races. You’ve got this!
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