Track & Field Team
Sample Workouts

To add or update a workout, email it to me.

general | sprinters | middle distance | long distance | throwers | jumpers

General

Warmup: Make sure you warm up first! Most of us are not spring chickens anymore, and those that are won't be for long.
Don't rush the warmup! We don't want any injuries.
Did you bring water?

Relax a second to get in the right frame of mind. Forget about work and other things. Focus.

Stretch and hold it (not painfully - your muscles are cold). Legs and torso mostly.

Jog easily around the track or grass. Plan your workout as you go, relax and talk with teammates (or yourself if alone).

Stretch lightly and briefly to loosen up.

Workout: Did you warmup? Don't skip that step.
If you're just starting out, Don't Do Too Much Too Soon Too Fast! We need you healthy. Happy would be nice too.
Don't push your first leg of the workout too hard. Let your legs ease into this first one.
Train your race distance. There's nothinglike the real thing.
Run the next shorter and next longer distance than your race distance in your workouts too (eg. a 400m runner needs to run 200m through 800m distances). The shorter gives you the burst of speed at the start and to pass someone, the longer helps you finish strong at the end when others fade (the crowd loves it too!).
Be creative. Don't get bored. Try something new. For example, if running repeat 400m's, jog 300m between each 400m. That way you stagger where you start each one and get used to feeling fresh at every section on the track. It also makes counting laps easier.
Keep the workout moving. Don't think too much - JUST DO IT. Come up to the line, don't wait too long (maybe stretch briefly), and go.
Above all...make it fun! Joke around. Be focused, but stay relaxed. There's more to getting in shape than just getting in shape.
Definitions:
repeats -
Repeat the same distance several times (4x400 means run the 400m four times with a timed walk or jog between each). Start the next run before you're completely recovered from the last one.
pyramid or ladder -
Run longer distances, then shorter, walking or jogging between each leg
inverted pyramid or ladder -
Run shorter distances, then longer, walking or jogging between each leg
double pyramid or double ladder -
Running two pyramid workouts sequentially, walking or jogging between each leg
steps -
Running longer (or shorter) distances, then starting over again, and so on, walking or jogging between each leg
plateau -
Running multiple legs of the same distance then runningmultiple legs of another distance and so on, walking or jogging between each leg
endurance spikes -
A plateau or repeat workout with an occasional long distance thrown in
speed spikes -
A plateau or repeat workout with an ocassional short distance thrown in
? -
Several runners running in a group or stretched around the track. A runner or by-stander yells "go" or blows a whistle and everyone runs fast till told to slowdown again or another whistle is heard or a mark is reached. Builds anticipation and reaction repsonses.
indian laps -
Several runners running in a straight line behind each other. The last runner sprints to the front and runs there awhile until the last runner sprints up and becomes the leader. Repeat this around the track.

Warmdown: Get that lactic acid out by jogging easily around the track or take a break and do it on the grass.
Continue having a great day or evening. Enjoy the endorphins!

Sprinters (100m, 200m, 400m)

100m runners: Concentrate on explosive starts, strong form, 100's and 200's.
Occasionally throw in a 300 and 400 to build wind and keep the other runners company.

repeat 100's or 200's
ladders: 100-100-200-300-200-100-100 (repeat?)
double ladders: 100-100-200-200-300-300-200-200-100-100
steps: 100-200-300-400-100-200-300-400
plateaus: 100-100-100-100-200-200-100-100-100-100
endurance spikes: 100-100-100-300-100-100-100-300-100-100-100
short hill repeats (good to strengthen your leg lift and arms, and give your mind a break)
Try running some 200's, pushing the last 100m to make the end of your 100m race strong.

200m runners: Concentrate on explosive starts, strong form, 100's, 200's, 300's and 400's.
Need 100's to build explosive starts and passes. Need 300's and 400's to be strong through the end of the 200m race (try running a 400m, pushing the last 200m).

repeat 100's, 200's, 300's or 400's
ladders: 100-200-300-400-300-200-100 (repeat?)
double ladders: 100-100-200-200-300-400-300-200-200-100-100
steps: 100-200-300-400-100-200-300-400-100-200
plateaus: 100-100-100-200-200-200-200-100-100-100
endurance spikes: 200-200-200-400-200-200-200-400-200-200-200
speed spikes: 200-200-200-100-200-200-200-100-200-200-200
hill repeats (good to strengthen your leg lift and arms, and give your mind a break)

400m runners: Concentrate on fast starts (don't burn yourself out), strong and efficient form, run 200's, 400's. 600's, 800's.
Occasionally run a 200 and 300 to build passing speed and keep the other sprinters company.
Occasionally run a 600 and 800 to build wind and finish strong and keep the other runners company.

repeat 200's, 300's, 400's, 600's, or 800's
ladders: 200-300-400-600-800-600-400-300-200 (repeat?)
double ladders: 200-400-800-400-200-400-800-400-200
steps: 200-200-300-300-400-400-300-300-200-200
plateaus: 100-100-100-200-200-200-200-100-100-100
endurance spikes: 400-400-400-800-400-400-400-800-400-400-400
speed spikes: 400-400-400-200-400-400-400-200-400-400-400
hill repeats (good to strengthen your leg lift and arms, and give your mind a break)

Middle Distance Runners (800m, 1200m, 1600m)

800m runners: Concentrate on efficient starts and running form, 200's, 300's, 400's, 600's, 800's, 1200's, 1600's.
Occasionally run a 200-600 to build passing speed and keep the sprinters company.
Occasionally run a 1200-1600 to build wind and finish strong keep the other runners company.

repeat 6x200, 6x300, 6x400, 5x600, 5x800, 4x1200, 4x1600
ladders: 200-400-800-1200-1600-1200-800-400-200
ladders: 200-400-800-1600-800-400-200
ladders: 400-600-800-1200-800-600-400
steps: 400-800-1200-400-800-1200-400-800-1200
doubles: 400-800-400-800-400-800-400-800
plateaus: 200-400-400-400-800-800-800-400-400-400-200
endurance spikes: 800-800-800-1600-400-400-800-1200-800-400
speed spikes: 800-800-800-(200 or 400)-800-800-800-(200 or 400)
hill repeats (good to strengthen your leg lift and arms, and give your mind a break)

1600m runners: Concentrate on efficient starts and running form, 400's, 600's, 800's, 1200's, 1600's, 2400's.

Like the 400m runners, but add more 800's and 1600's, and some longer runs.

Distance/Road Runners (3200m, 5k, 10k)

Run your race distance.
Do speed workouts on the track from 400m to 2-mile legs.
Try smooth track, dirt or grass to give your legs a break from the hard pavement. Pick a smooth surface for your ankles.

Throwers (shot put, discus)

General: Keep throwing and lifting (arms and legs)
Dream of cannons and rockets

Jumpers (long jump, high jump)

General: Keep jumping and bounding
Think light thoughts.

General
Warmup:	Make sure you warm up first! Most of us are not spring chickens anymore, and those that are won't be for long. Don't rush the warmup! We don't want any injuries. Did you bring water? Relax a second to get in the right frame of mind. Forget about work and other things. Focus. Stretch and hold it (not painfully - your muscles are cold). Legs and torso mostly. Jog easily around the track or grass. Plan your workout as you go, relax and talk with teammates (or yourself if alone). Stretch lightly and briefly to loosen up.
Workout:	Did you warmup? Don't skip that step. If you're just starting out, Don't Do Too Much Too Soon Too Fast! We need you healthy. Happy would be nice too. Don't push your first leg of the workout too hard. Let your legs ease into this first one. Train your race distance. There's nothinglike the real thing. Run the next shorter and next longer distance than your race distance in your workouts too (eg. a 400m runner needs to run 200m through 800m distances). The shorter gives you the burst of speed at the start and to pass someone, the longer helps you finish strong at the end when others fade (the crowd loves it too!). Be creative. Don't get bored. Try something new. For example, if running repeat 400m's, jog 300m between each 400m. That way you stagger where you start each one and get used to feeling fresh at every section on the track. It also makes counting laps easier. Keep the workout moving. Don't think too much - JUST DO IT. Come up to the line, don't wait too long (maybe stretch briefly), and go. Above all...make it fun! Joke around. Be focused, but stay relaxed. There's more to getting in shape than just getting in shape. Definitions: repeats - Repeat the same distance several times (4x400 means run the 400m four times with a timed walk or jog between each). Start the next run before you're completely recovered from the last one. pyramid or ladder - Run longer distances, then shorter, walking or jogging between each leg inverted pyramid or ladder - Run shorter distances, then longer, walking or jogging between each leg double pyramid or double ladder - Running two pyramid workouts sequentially, walking or jogging between each leg steps - Running longer (or shorter) distances, then starting over again, and so on, walking or jogging between each leg plateau - Running multiple legs of the same distance then runningmultiple legs of another distance and so on, walking or jogging between each leg endurance spikes - A plateau or repeat workout with an occasional long distance thrown in speed spikes - A plateau or repeat workout with an ocassional short distance thrown in ? - Several runners running in a group or stretched around the track. A runner or by-stander yells "go" or blows a whistle and everyone runs fast till told to slowdown again or another whistle is heard or a mark is reached. Builds anticipation and reaction repsonses. indian laps - Several runners running in a straight line behind each other. The last runner sprints to the front and runs there awhile until the last runner sprints up and becomes the leader. Repeat this around the track.
Warmdown:	Get that lactic acid out by jogging easily around the track or take a break and do it on the grass. Continue having a great day or evening. Enjoy the endorphins!

Sprinters (100m, 200m, 400m)
100m runners:	Concentrate on explosive starts, strong form, 100's and 200's. Occasionally throw in a 300 and 400 to build wind and keep the other runners company. repeat 100's or 200's ladders: 100-100-200-300-200-100-100 (repeat?) double ladders: 100-100-200-200-300-300-200-200-100-100 steps: 100-200-300-400-100-200-300-400 plateaus: 100-100-100-100-200-200-100-100-100-100 endurance spikes: 100-100-100-300-100-100-100-300-100-100-100 short hill repeats (good to strengthen your leg lift and arms, and give your mind a break) Try running some 200's, pushing the last 100m to make the end of your 100m race strong.
200m runners:	Concentrate on explosive starts, strong form, 100's, 200's, 300's and 400's. Need 100's to build explosive starts and passes. Need 300's and 400's to be strong through the end of the 200m race (try running a 400m, pushing the last 200m). repeat 100's, 200's, 300's or 400's ladders: 100-200-300-400-300-200-100 (repeat?) double ladders: 100-100-200-200-300-400-300-200-200-100-100 steps: 100-200-300-400-100-200-300-400-100-200 plateaus: 100-100-100-200-200-200-200-100-100-100 endurance spikes: 200-200-200-400-200-200-200-400-200-200-200 speed spikes: 200-200-200-100-200-200-200-100-200-200-200 hill repeats (good to strengthen your leg lift and arms, and give your mind a break)
400m runners:	Concentrate on fast starts (don't burn yourself out), strong and efficient form, run 200's, 400's. 600's, 800's. Occasionally run a 200 and 300 to build passing speed and keep the other sprinters company. Occasionally run a 600 and 800 to build wind and finish strong and keep the other runners company. repeat 200's, 300's, 400's, 600's, or 800's ladders: 200-300-400-600-800-600-400-300-200 (repeat?) double ladders: 200-400-800-400-200-400-800-400-200 steps: 200-200-300-300-400-400-300-300-200-200 plateaus: 100-100-100-200-200-200-200-100-100-100 endurance spikes: 400-400-400-800-400-400-400-800-400-400-400 speed spikes: 400-400-400-200-400-400-400-200-400-400-400 hill repeats (good to strengthen your leg lift and arms, and give your mind a break)

Middle Distance Runners (800m, 1200m, 1600m)
800m runners:	Concentrate on efficient starts and running form, 200's, 300's, 400's, 600's, 800's, 1200's, 1600's. Occasionally run a 200-600 to build passing speed and keep the sprinters company. Occasionally run a 1200-1600 to build wind and finish strong keep the other runners company. repeat 6x200, 6x300, 6x400, 5x600, 5x800, 4x1200, 4x1600 ladders: 200-400-800-1200-1600-1200-800-400-200 ladders: 200-400-800-1600-800-400-200 ladders: 400-600-800-1200-800-600-400 steps: 400-800-1200-400-800-1200-400-800-1200 doubles: 400-800-400-800-400-800-400-800 plateaus: 200-400-400-400-800-800-800-400-400-400-200 endurance spikes: 800-800-800-1600-400-400-800-1200-800-400 speed spikes: 800-800-800-(200 or 400)-800-800-800-(200 or 400) hill repeats (good to strengthen your leg lift and arms, and give your mind a break)
1600m runners:	Concentrate on efficient starts and running form, 400's, 600's, 800's, 1200's, 1600's, 2400's. Like the 400m runners, but add more 800's and 1600's, and some longer runs.

Distance/Road Runners (3200m, 5k, 10k)
	Run your race distance. Do speed workouts on the track from 400m to 2-mile legs. Try smooth track, dirt or grass to give your legs a break from the hard pavement. Pick a smooth surface for your ankles.

Throwers (shot put, discus)
General:	Keep throwing and lifting (arms and legs) Dream of cannons and rockets

Jumpers (long jump, high jump)
General:	Keep jumping and bounding Think light thoughts.

Track & Field Team Sample Workouts

Track & Field Team
Sample Workouts