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Top 10 Track Workouts

  1. 200 Sprints
    • Warmup: 15 minutes include 4 x 30 second speed bursts
    • Mainset: 2024×200 meters at VO2 max pace (Sprint), recover by jogging easily for 30 seconds
      after each.
    • Cooldown: 10 minutes easy
  2. Speed through 1000’s
    • Warmup: 20 minutes increasing effort
    • Mainset: 5 x 1000
    • Cooldown: 10 minutes descending efforts
  3. Track Pyramid
    • Warmup: 10 minutes increasing effort
    • Mainset: 200, 400, 600, 800, 1000, 800, 600, 400, 200 at maximum sustainable pace (don’t go
      out too fast on the first few intervals)
    • Cooldown: 10 minutes descending efforts
  4. 800 Track Prep
    • Warmup: 20 minutes include 4 x 30 second speed bursts
    • Mainset: 5 x 800m at maximum sustainable pace with full walk recover
    • Cooldown: 510 minutes easy
  5. On/Off Track Repeats
    • Warmup: 15 minutes, 5 x 20 second strides with 30 second easy effort between
    • Mainset: 12 x 200 meters on at Max effort, 200 off easy at walk or jog effort
    • Cooldown: 15 minutes easy
  6. Simple 400’s
    • Warmup: 2 miles
    • Mainset: 10×400 interval pace
    • Cooldown: 2 miles
  7. Track Descends
    • Warmup: 510 minutes
    • Mainset: 2x 800m at midtohigh intensity. Recover by walking 200 between each 800. Then run 2 x400m at high intensity. Recover by walking 200 between each 400. Finish with 4 x 200m at max pace, with a 200m walk after each.
    • Cooldown: 15 minutes descending effort
  8. 4×4 Track Speed
    • Warmup: 20 minutes easy
    • Mainset: 4×400 w/ 30 seconds rest between 400’s. 4×200 with 30 seconds rest between 200’s
    • Cooldown: 15 minutes easy
  9. Quick Speed
    • Warmup: 20 minutes include 4×30 second speed bursts
    • Mainset: 800 at max pace, 3 x 400 at max pace with 200 walk/jog recover, 4 x 200 with 100 walk/jog recovery
    • Cooldown: 10 minutes descending effort
  10. Race Practice
    • Warmup: 20 minutes increasing effort
    • Mainset: 5 x 800 with 400 recovery jog between. 4 x 100 with 100 recovery jog
    • Cooldown: 15 minutes easy

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