Track workouts can be beneficial for every type of runner

​How can I get faster?  I’ve been running more but don’t seem to be getting any faster?  Track workouts are just for elite athletes, why should I do them?  I only do road races, why would I need to do track workouts?
 
These are all questions that we’ve heard before at 605 Running Company.  Track workouts can be beneficial for every type of runner, so whether you’re a recreational runner hoping to get your training paces increased or a competitive runner chasing that elusive personal best time, track workouts can make you a better runner.
 
Workouts can be grouped into three main categories: threshold, interval, and repetition.  Each workout type has it’s own distinct purpose that when correctly utilized will bring improvement to you running.
 

• Threshold: This is the proper pace for running close to a speed that produces an elevated yet steady state of blood lactate accumulation.  This effort should feel comfortably hard.  A pace where you can run for a while at but not at a conversational level.  This should be run around 80% effort.

• Interval: The goal with interval workouts is to have your body operating at maximum oxygen consumption.  These are longer repetition workouts where you are operating around 90% effort.
• Repetition: Repetition workouts are fast and short.  Each repetition should be right around race pace and recovery will be typically be shorter since the repetitions were shorter.  These efforts should be done at 98-105%.

 
One of my favorite things about track workouts is how they can be altered to fit any ability or training level.  A runner seeking to run a 30 minute 5k race can see as much benefit as a runner trying to run a 20 minute 5k race and even though they are doing the same types of workouts, the workouts can look very different while achieving the same results.
 
Adjustments in the workout can be made and allow the runner to still see success.  Making adjustments in the workout volume, training pace, recovery pace, or recovery time are all alterations that can be made to allow the workout to be more individualized and allow runners of all abilities and backgrounds to see success.
 
Completing workouts will help you get faster for your next race or assist in getting your training pace for runs faster.  Running all your mileage at the same pace every time is great, but workouts will help you take your running to the next level.  Runners of all levels and calibers should look at adding track workouts to their training regimen.

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​Grant Watley is a veteran high school and collegiate running coach and co-owner of the 605 Running Company. He received his Masters of Sport Science in Sports Coaching from the United States Sports Academy in 2011 and graduated in 2009 from Nebraska Wesleyan University with a degree in Health and Fitness Studies and a minor in coaching. His contributions to the 605 Running Company Blog will appear periodically focusing on training and nutrition.

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