Workout

Basic Track Workout for Speed-Endurance


The program consists of warm-up, accelerations/power development and speed workouts. It gives some insight as to what is done in practices. These are workouts somewhat customized for those who have been training for quite a while. For those who are starting for the first time or who have had a break, approach it with gradual persistence. Below are sample track workouts. Some of these workouts can be applied to longer distance training to gain speed and endurance.

100m  
Warm up: 1 mile in and outs (100M sprint; 100M walk) each lap faster; last lap 200M sprint

 

STRETCHES

Drills:

2 X 300 Meter: 70% on 200M; 80% last 100M/ rest 15’

2 X 100 Meter: 75%; rest 30”

4 X 40 Meter: Quick; rest 20”

400m  
Warm up: 1 mile in and outs (100M sprint; 100M walk) each lap faster; last lap 200M sprint

 

STRETCHES

Drills:

2 X 500 Meter: 70% on 400M; 80% last 100M/ rest 5’ between 15’ at end

2 X 200 Meter: 75%; rest 30”

4 X 40 Meter: Quick; rest 20”

800m  
Warm up: 1 mile in and outs (100M sprint; 100M walk) each lap faster; last lap 200M sprint

 

STRETCHES

Drills:

2 X 1000 Meter: 70% on 800M; 80% last 200M. Rest 5′ between 15′ at end

2 X 400 Meter: 75%. Rest 30″

4 X 80 Meter: Quick: Rest 20″

1,500m  
Warm up: 1 mile in and outs (100M sprint; 100M walk) each lap faster; last lap 200M sprint

 

STRETCHES

 

Drills:

1 X 2000 Meter: Rest 15′

3 X 1200 Meter: Rest 5′ in between each