You run regularly and would like to get a little faster? Then try out track training.

If you are looking to improve your performance capability or simply want variety in your running life, it's worth training on the 400-m track now and again. With customised training guidelines on the distance and intensity along with the necessary bite, you can optimally introduce individual-specific new training stimuli on the track thanks to the measured laps.

These stimuli are necessary if you have already optimised your training frequency and duration, as intensity is the last gear you can tinker with. And even this means literally running around in circles, track training can be fun and above all: it improves your performance.

Track training = interval training

You don’t normally do continuous runs on the track but rather interval training where you switch between two intensities: each load is followed by an active break, the duration of which is highly dependent on the form and objective of the interval training. Standard training units have become well established in the theory of training, for instance, completing a 5 or 10 km run in preparation for a running event. Below are three sample training units for three performance levels.

Performance level: 10 km in > 50 minutes

• 100 m - 100 m: Run the straights at a very fast tempo and the curves at a very easy tempo. If possible, this should amount to 3000 metres or 7½ laps at the end.
• 8 x 400 m: Run one lap swiftly and measure the time. Then try to run each lap 1 second faster than the previous one. The break between the 8 repetitions lasts for 90 seconds.
• 5-6 x 1000 m: For the tempo, select a speed you can only just maintain for 5000 m on the flats. You can take 2-minute breaks between the individual loads.

Performance level: 10 km in 40-50 minutes

1. 15 x 200 m: Run 200 metres at a very fast tempo and 100 metres at a very easy tempo. Also try to differentiate the tempo during the intensive 200 metres: run faster on the straights than in the curves.
2. 12 x 400 m: Mentally split the 12 repetitions into three sets of four. Run the first set at your steady 5000-metre pace, the first half of the second set at your 5000-m pace, and the second half at your 3000-m-pace. And finally run the third set at your 3000-m pace. The break between the repetitions lasts for 90 seconds
3. 4-5 x (1000 m – 400 m): Run 1000 m at your 5000-m pace and after a break of one minute, run 400 m at your 3000-m pace. Start the next repetition after a two-minute break.

Performance level: 10 km < 40 minutes

1. 15 x 400 m: Mentally split it into three sets of five. Run the first set at your steady 5000-m pace, the first half of the second set at your 5000-m pace, and the second half at your 3000-m pace. And finally run the third set at your 3000-m pace. The break between the repetitions lasts for 60 seconds
2. Pyramid 200-400-800-1200-1600-1200-800-400-200: Try to play with the intensity. The shorter the load, the more intensive the run. In the second part of the pyramid training, try to run the same times as in the first. The breaks lasts 30 seconds per 200 m, which according to the pyramid distances gives the following break lengths: 30, 60, 120, 180, 240, 180, 120, 60 seconds.
3. 3-4 x 2000 m + 1 x 1000 m: Run the 2000-m loads at your 10,000-m pace, and the 1000 metres at full effort. The break between the repetitions lasts for 90 seconds. 

Good to know:

• Run at maximum every fourth unit intensively, for example, on the track. The rest of the running training should be completed at a light level of intensity.
• Only start the track training once you have warmed up for 15 minutes and completed three sprint runs.
• You can naturally also adapt the loads and the break duration to your individual needs as there are basically no limits to the imagination. However, it is crucial to keep up the tempo during the loads.
• Finish the training by winding down for 15 minutes. The best way to do this is barefoot on the area inside the track. This way you will strengthen your foot muscles as you wind down.

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