Full Track Workout


A few of you have asked for more info on some of my track workouts and if I had any more workouts. What I written below is a full guide to a track workout that you can do on your own wherever you have access to an indoor track. I’ve tried my best to explain most of the drills – but it is easily to teach in person than on a blog. There are many drill videos available on YouTube, but if you need clarification on anything listed below – please feel free to send me an email at runningfoodbaby (at) gmail (dot) com

If you are from Ottawa, you can check out the Dome at Louis Riel if you are interested in running at a great indoor track. Visit their website for more information. However a major setback is the timing as the competitive club I coach with has exclusive access to the track from 5pm-8pm Monday to Friday and most of Saturday morning. Insider hint: 4pm is a great time to get a workout in. I’m often one of the few people on the track when I run ๐Ÿ™‚

Disclaimer: I am a NCCP ‘trained’ coach in sprints and hurdles at the club coach level. A large portion of this workout is what I do with my track teams. The running portion of this workout was created with experience in coaching cross country and middle distance track as well as working with middle distance coaches for the past 5 years.

Also – speed/track workouts are for people who have developed a solid base in their running. If you have only been running on and off for a couple of weeks – do NOT run a speed/track workout. I only started speed workouts on a regular basis last season. As with any workout you find on the internets, be mindful of your body – if something hurts, stop!

Track Workout



2 laps (of a 4oom track)+ 1 lap of 50/50 (meaning you accel for 50m and then walk/jog the next 50 – then repeat)

You then will proceed to do a few dynamic, arm and leg drills. To be 100% honest, most of you will do these drills using improper form unless you have someone watching you or have track experience. We spend a large portion of our beginning weeks of track working on these basic drills. I am still giving corrections months later. Also – when I did many of these drills during my training, I did a few of them wrong ๐Ÿ™‚

Also, rUnladylike wrote a great post this week on warm ups – check it out!

Note: you will see that there are no ‘stretches’ listed here. We do not stretch til the end of our workouts.

Dynamic Stretches

*You can easily find videos of most of these drills on youtube

10 of each

Crucifix – The name comes from the way you start the drill as you are in a ‘crucifix’ position on your back with your arms out, legs straight. You reach one leg over and touch the opposite outstretched hand, keeping the non-moving leg straight.

Scorpion – Same idea as crucifix but in a prone position (on your stomach) you reach with one leg to the opposite hand with your heel.

Crucifix – same idea as scorpion but on your back. Keep the planted leg straight.

Fire Hydrant – You are on your hands and knees and you lift one leg up directly to the side as if you are a dog peeing on a fire hydrant. Keep your foot in ‘dorsi-flex’ mode (do not point the toes).

Jane Fonda – This drill can be hard to do if someone isn’t watching you. You are on your hands and knees and you push one leg up but keeping the leg bent. Think about pushing a table up and keep the foot in dorsi-flex mode. Note: there are variations on the Jane Fonda drill – some are different. Go Jane Fonda!

Arm Drills – 20m of each drill while skipping

1. Circle Arms Forward – full rotations. Do not bend at the elbows

2. Circle Arms Backwards – same thing, but backwards

3. Swinging Arms (what I also call the Super Mario drill). Swing arms up and bring the hand to the face. On return, make sure the hand goes past your body (like how Super Mario runs).

4. Back Slaps – Crossing your outstretched arms and bringing hands to your back ย as if you are hugging so you ‘clap’ on your back

Leg Drills – 20m of each drillย 

1. Lunge forward – you need to bring your leg up and over your knee, keeping your back straight.

2. Cross-over lunges – bring leg up and over, and then cross over the other leg instead of going straight.

3. Leg swings – Standing straight, reach your leg up and touch your opposite hand with the opposite leg. Keeping the planted leg straight.

4. Karaoke drill – Youtube this drill! It is a lateral movement drill involving twist overs and going back. Hard for me to explain without showing you ๐Ÿ™‚

ย Technical Workout

The technical drill can be simple as working on your running form. Doing 2x20m of running A’s (like marching), B’s (foot strikes) and C’s (most commonly known as butt kicks). If you have never done them before, my suggestion would to start with walking A,B and C’s, then to skipping and then ‘running’ the drills. Again, this is a drill that having someone watch you would be beneficial.

Lastly – before you start your running workout do 3x3om accels. Concentrate on your form here and get the body moving. You are about to work hard!

Running Workout

Make sure you grab a good drink of water before you start the workout. We usually take about 5 minutes in between the technical workout and the running workout.

I’ve given you a choice of three work-outs to run. I will probably add more examples later on. I do like to test out the running workouts prior to posting them on here both to make sure the workout works, but also so I can give more comprehensive advice. Also – anyone can really do these workouts, but they are probably best suited for those running a 5 or 10K race. You will need to add some laps for a marathon speed work session.

Note on pacing: everyone will probably run these workouts at a different pace. With my sprint workouts, we work with percentages and goal race times (we have some nifty charts). The athletes are asked to bring watches and keep track of their own pace/times. They sometimes group together, matching by abilities. The goal is that if you are running repeats – your first and last times should be very close to the same time. You should not be running full out on run #1 and having your next runs be crappy. It may take a workout or two to figure things out. I know that my 400m time will be somewhere near 1:35-1:40 – I hit that range of times pretty much every single time.

Just making sure – when I say run the track – make sure you are running in the inside lane. If you run in lane 8, you may find yourself running a longer distance ๐Ÿ˜‰

Three Running Workouts – Do only one!

Workout #1

Reverse Ladder

1600m+1200m+800m+400m “all out”

Suggested pace – run the 1600m, 1200m and 800m at your target race pace. Once you finish a segment, you are to jog or walk a full 400m as a recovery lap. You then go directly to the next segment – no stopping.

The 400m is meant to be a faster run or ‘all out’ – this is where I would hit my 1:35 4oom time. But just to be clear that is no where near my 400m sprint time ๐Ÿ˜‰

Workout #2

400m + 4oom + 800m + 800m + 400m

Suggested pace – a fairly hard pace for the 400s. When wearing my garmin, I notice I am in the 3:30ish minute KM pace and hit 1:35 for a 400m. I am VERY steady during this run. Try not to sprint the first 200m and then struggle hard for the last 200.

For the 800s – if you can maintain that pace for 800m – go nuts. I slow it down a bit but still faster than race pace. Maybe around 4:00min KM’s. Again, steady is the key idea.

Workout #3

3x400m @ race pace or slightly faster – 45 second rest between each 400m

7 minute rest

2x400m @race pace or slightly faster – 45 second rest between the two 400m

7 minute rest

400m @ race pace or slightly faster


At this point we usually break down into circuits and do exercises as a group. There are thousands of circuit workouts available on the internet, so do your favorite circuit. If you really want me to make one up for you, just ask!


Run at least 2 laps at a slow, comfortable pace and follow-up with stretching.


That is it! This should take roughly 1.5 to two hours to complete. Again, if you have any questions or need clarification – please do not hesitate to email or contact me via Twitter

Related Posts Plugin for WordPress, Blogger...


  1. Jesica @rUnladylike

    Great post! I loved reading about your workout(s). Thanks so much for including a link to my recent warm-up post too. Speed work is my most painful, yet most beneficial workout of the week!

    1. Rebecca (Post author)

      I love speedwork ๐Ÿ™‚

      No problem! Loved your post ๐Ÿ™‚

  2. Lora @ Crazy Running Girl

    My goal is to do some actual speedwork this year. It has been a LONG time since I’ve spent some quality time at the track. ๐Ÿ™‚

    1. Rebecca (Post author)

      Sounds like a good goal to me!

  3. Pingback: Running.Food.Baby. – Sometimes I am not so bright + Track Workout

  4. Pingback: Running.Food.Baby. – Workout for Professional Development Day

Leave a Comment

Your email address will not be published. Required fields are marked *

CommentLuv badge

This site uses Akismet to reduce spam. Learn how your comment data is processed.