During a race training process, a wide variety of workouts can be incorporated into your training plan, such as tempo runs, lactate threshold work, progression runs, Fartleks, track workouts and strength training.
The primary purpose of track workouts for distance runners is to help develop your speed, comfort running faster, familiarity with race pace, and aerobic and anaerobic capacity,1Sjödin, B., & Svedenhag, J. (1985). Applied Physiology of Marathon Running. Sports Medicine, 2(2), 83–99. https://doi.org/10.2165/00007256-198502020-00002 depending on the nature of the intervals you are running and the relative intensity.
But what are the best track workouts for distance runners as opposed to sprinters, middle-distance, or shorter-distance racers? I have my top picks for you!
In this guide, we will discuss the ins and outs of track workouts and provide five great track workouts for distance runners to help you get faster and stronger. The workouts are modifiable for different fitness levels, allowing you to progress as you improve your condition.
What Are Track Workouts?
Track workouts are speed workouts that take place on a standard running track so that you can run timed intervals at specific paces to improve your speed.
A standard outdoor running track is 400 meters, just under 1/4 of a mile, so there are just over four laps per mile.
An indoor running track is typically 200 meters, so there are just over eight laps per mile.
With a controlled environment and a set distance per lap, you can use a stopwatch to set pace goals and check periodically throughout the interval that you are running at the right pace.
This can be really helpful for runners who do not use a GPS running watch. It also helps train your sense of pacing so that you know what it feels like to run at different speeds, and you can condition your body to find what a 7-minute pace or 5:30 pace, etc., feels like.
There are many different formats for track workouts for distance runners, with intervals run at different race paces or intensity levels and different distances or amounts of time permitted for recovery.
Some track workouts for road running include running intervals that are the same distance. These are called “repeats.“
For example, you might do a track workout involving 6 x 800-meter repeats at your 5K race pace with a 200-meter jog recovery between each one.
Ladder workouts for distance runners involve running intervals that increase or decrease in distance over the course of the workout.
For example, you might do a short ladder workout that involves one rep of each of the following: 1600 meters, 1200 meters, 800 meters, 400 meters, and then 200 meters.
This is a descending ladder, and typically, you will run each subsequent interval at a slightly faster pace per mile because the distances are getting shorter.
Ascending ladders are more challenging because you start with the shortest distances and have to work your way up to longer intervals.
Another common structure for track workouts for distance runners is the pyramid workout.
This is essentially an ascending ladder followed by a descending ladder, with intervals increasing in length up to a maximum and then decreasing back down using the same distances.
The benefit of pyramid track workouts for distance runners is that they require tremendous mental toughness, and they train your body to pick up the pace2Hagan, R. D., Upton, S. J., Duncan, J. J., & Gettman, L. R. (1987). Marathon performance in relation to maximal aerobic power and training indices in female distance runners. British Journal of Sports Medicine, 21(1), 3–7. https://doi.org/10.1136/bjsm.21.1.3 even when you are fatigued.
As you work your way back down the pyramid, you typically decrease the pace per lap.
So, for instance, you might work your way up the pyramid running a 5K race pace and work your way back down the pyramid intervals running a mile race pace for the last several intervals.
Aside from the actual intervals you will run in a track workout for distance runners, there will also be a warm-up and cool-down that prepare your body for running fast and then help you flush out metabolic waste products to facilitate recovery.
The warm-up is crucial as these are high-intensity speed training workouts. You can jog a couple of miles and then perform som dynamic exercises such as leg swings, high knees and walking lunges.
What Are Effective Speed Workouts For Distance Runners On A Track?
There aren’t necessarily any rules regarding how to structure track workouts for distance runners, as even the term “distance runners” is quite broad.
Track workouts for someone training for a 5K might look different from those doing marathon training, half marathon training, or any distance in between.
That said, all distance runners, regardless of the target race distance, can benefit from doing track workouts at VO2 max running pace, 5K race pace, or even mile race pace to work on turnover, leg speed, and anaerobic and aerobic capacity and improve anaerobic threshold and VO2 max.
Here are some examples of the best track workouts for distance runners:
#1: 400-Meter Repeats
400-meter intervals are a staple track workout for distance runners training for anything from the mile to the marathon.
It is also one of the best track running workouts for beginners because it is easier to focus on running hard for a single lap at a time rather than having to work on pacing yourself for multiple laps and pushing through discomfort for longer intervals.
400 meters is one full lap of the track. When you run 400-meter repeats, you will typically take anywhere from 100 to a full 400-meter recovery, depending on the pace of the intervals you are running and your fitness level.
As you get fitter or run at a slower relative pace, you can truncate the recovery to 100 to 200 meters of active recovery, which means slow jogging before the next interval starts.
Taking a 200-meter recovery jog will begin every subsequent repeat on the opposite half of the track.
Here is an example of a 400-meter repeat training session for long-distance runners:
- Warm up by running 1 to 2 miles easy, either to the track or on the track.
- Run 4-12 400 meters at 85% of max heart rate or max effort.
Beginners should start with 4 to 6 repetitions, jogging slowly for a full 400 meters between each hard repeat. Advanced runners can work up to 12 repetitions and shorten the recovery to just 200 meters.
- Cool down for 1 to 2 miles at an easy pace.
#2: 800-Meter Repeats
A speed session similar to the 400-meter interval track workout can be performed with 800-meter repeats.
800 meters is two full laps of an outdoor track.
Again, depending on the relative intensity and fitness level, you will typically take 200 to 400 meters of recovery.
Aim to run 4 to 8 repeats, depending on the distance you are training for and your fitness level.
Run each repeat about 15 to 20 seconds per mile faster than your 5K race pace.
For example, if you can run a 5K in 22 minutes, your pace per mile in the 5K is just about 7 minutes per mile.
Therefore, you should strive to run the 800-meter intervals at a 6:40 pace, which works out to 3:20 per repeat or 1:50 per lap.
#3: Pyramid Track Workout for Distance Runners
A good example of a pyramid interval training workout for distance running is:
- 600 meters, 800 meters, 1000 meters, 1200 meters, 1600 meters, 1200 meters, 1000 meters, 800 meters, 600 meters, and 400 meters.
Run each interval at your 5K race pace, and take 200-400 meters for recovery between each one.
Warm up and cool down with 1 to 2 miles of easy running.
#4: Ascending Ladder Workout for Distance Runners
An advanced ascending ladder workout for distance runners is:
- 2 x 400 meters, 2 x 800 meters, 2 x 1000 meters, 2 x 1600 meters, and then 1 x 2000 meters.
The goal might be to run all of your intervals at 5K race pace or faster, or if it is a VO2 max pace interval workout, you will run all of the intervals at your VO2 max pace.
Warm up and cool down with 1 to 2 miles of easy running.
#5: Descending Ladder Track Workout for Distance Runners
This is a challenging speed work session for distance runners training for longer distances, such as a 10K, half marathon, or marathon.
- Warm up with 1 to 2 miles of easy running
- Run 3200 meters (8 full laps) at 10K race pace
- Jog 400 m (1 full lap) to recover
- Run 1600 meters (4 full laps) at 5K race pace
- Jog 400 m (1 full lap) to recover
- Run 1000 meters (2.5 laps) at a mile race pace
- Jog 200 meters to recover
- Run 600 meters as fast as possible
- Jog 200 meters to recover
- Sprint 200 meters
- Cool down by jogging 1 to 2 miles at an easy pace
Track workouts are very demanding on your cardiovascular, muscular, and metabolic energy systems, so it is important to space out your track workouts and take recovery days with easy running, cross-training, or rest days.
As a running coach, I recommend no more than one or two track workouts per week, depending on the runner’s fitness level.
Check with your running coach to see when is the ideal place in your training cycle to include these types of workouts.
If you want a more “flexible” form of speedwork, check out our guide to Fartlek runs. These speed play intervals can range from short bursts to long intervals and can be done at any time during the session.
Grab those running shoes and let’s get training!
