Training

How You Can Do A Track Workout Without A Track

If your training plan calls for a track workout but you don't have access to a track, here's how you can do it on the road.

track workout

Does your training plan include track workouts but you don’t have access to a track? Never fear, you can do track workouts anywhere you can run. In fact, doing track workouts on the road and not on an oval track can yield extra benefits.

The downside is that you may not be able to run as fast on the road as you would on a track, but the upside is that you’ll be reaping the benefits of executing a track workout on terrain more similar to the terrain you will be racing on.

Getting Started With A Track Workout On The Streets:

  1. Safety is of utmost importance. Choose a stretch of the road that has sidewalks, a wide shoulder and, or has very little traffic. Don’t wear headphones, wear reflective gear if necessary and be aware of your surroundings.
  2. Choose your route. Your route can be one of your typical loops in your neighborhood or you can pick a section of a route and run back and forth. A flatter route will allow you to run faster splits, but the route doesn’t have to be flat. If your route includes hills, just be sure to adjust your pace expectations accordingly.

Speed Workouts To Do Without A Track

Pick-ups: For this workout you’ll be running for time instead of distance. Do this workout on either a flat or hilly route. Choose the terrain that best matches that of your goal race.

  • Warm-up: Dynamic stretches and jog for 10 minutes at an easy pace.
  • Workout: Run for 2 minutes at 5K race pace, run for 2 minutes at marathon pace; Complete 5 rounds.
  • Cool-down: Jog for 10 minutes at an easy pace and foam roll for 5 minutes.

6 x 400 meters: Do this workout on a flat stretch of road. If you don’t have a GPS watch, download a running app such as the nike+ RunClub to track your workout.

  • Warm-up: Dynamic stretches and run for 1 mile at an easy pace.
  • Workout: Run 400 meters (1/4 mile) at faster than 5K pace, then jog for 400 meters at an easy pace; Complete 6 rounds.
  • Cool-down: Run 1 mile at an easy pace and foam roll.