You’re feeling tired. You don’t think you can go on anymore. You’re slowing down.
There’s no time to feel defeated or overwhelmed, especially in the world of track and field. Speed and stamina are required from you but those things don’t come overnight.
You’re going to have to train and train hard. Luckily, we have a list of 5 track and field training workouts to help kick your butt into shape.
Keep reading to learn more. Once you have the knowledge, take it to the field.
1. Warm It Up
We don’t want to jump headfirst into a hard-hitting workout. First, you need to get your body heated up and ready to go, especially if it’s been a while since you’ve trained.
The purpose of a warm-up is to raise body temperature and prepare all of your systems for intense training. It also helps prevent injury.
There’s no time for an injury! If you have been injured, check out some injury recovery tips.
A good warm-up before your track and field training workouts is jogging one mile, which is 4 laps. Make sure you push yourself, but you should always know your limits. You don’t need to drain your body before you even start.
If you are more advanced, try jogging at a harder pace on your 3rd lap and use your 4th to come down a bit.
If you don’t do this too often, briskly walk for a lap.
2. Keep It 100
Alright, now you’re all warmed up and ready to go. Hopefully.
Take a second to breathe and look at the track. We are going to divide into two categories, straight-aways, and curves.
You’re going to go for one more mile, that’s 4 more laps. On the straight-aways, you’re going to sprint. They are 100 meters each.
When you hit the curve, take it nice and slow at a brisk walk. Keep repeating this until you hit four laps.
This workout is short yet powerful and will improve your form.
3. Test Your Threshold
When completing this workout, you need to make sure your warm-up is just a tad bit longer than usual. Towards the end of your warm-up, try to push yourself just a tad bit harder.
Once you are ready, mentally measure out sections between 800 and 1600 meters. Like said before, know your limits. It’s okay if you can’t sprint 1600 meters at a time right now.
After deciding your section length, sprint the length you picked out 5 to 7 times with short walking breaks in between.
If you a mental block, let it go on the field. Don’t let anything hold you back.
4. It’s Bananas
This track and field training workout is fun because you get to drag other people into it.
Pick a partner and have he/she stand at the start line while you sprint 800 meters, about 2 laps, at a consistent pace. Make sure you are pushing yourself, but don’t go overboard on your pace.
Once you hit 2 laps, pass the banana (baton) off to your friend. While they sprint 800 meters, walk yourself back to the start line and wait for them. Repeat this 4 times.
When you’re done, you have a cooldown partner.
5. Need for Speed
This workout is guaranteed to kick your butt.
You’re going to sprint 200 meters at a time for 8 to 12 reps. When it comes to your pace for this one, go about 5% less than your maximum speed.
If you’re not as fast as you ultimately desire to be, don’t let it get you down. Speed is something to work up to.
There are tons of other factors when it comes to running your fastest. Once everything is in check, you’ll be flying down the field.
Trust Your Track and Field Training Workouts
It may seem like a lot. Don’t fret. Take it one day at a time.
When the going gets tough, don’t give up. Keep pushing yourself and trusting your workouts.
Once you’ve completed your track and field training workouts, relax and browse through our site to discover more tips and tricks on training and physical activity. You can even see we offer services such as student-athlete training and injury recovery.