Track Workouts

Monday night group track workouts at the Wayne State Adams Track will resume in April 2017 (date TBD).

Don’t forget, “speed” is relative! Whether you’re training for a time or just to finish your event, track workouts can give anyone an advantage. We’ll explain the workout when you arrive at the track so no need to memorizing (or even understand) the charts below. We will suggest an interval pace for you based on your goal race pace. Bring a water bottle and a watch! (the watch is so you can monitor your pace. Any chronograph watch from a fancy GPS unit to a simple timex is fine) See you Mondays, ready to warm up at 5:30pm sharp.

For those new to the track:
400 meters = 1 lap (on most outdoor tracks)
200 meters= 1/2 lap
(There is typically a bold start line and lane numbers indicating the 100/200/300/400 meter marks on the track)
Move around the track counter-clockwise, look behind you before making an abrupt stop, faster runners use innermost lanes, slower runners in the outer lanes


These intervals are a ladder format with a half active rest
(Example: so 2×400, 2×800, 1×1200 = Run 400, Jog 200 – Run 800, Jog 400 – Run 1200, Jog 600 then back down the ladder with Run 800, Jog 400 – Run 400, Jog 200)


Below is the base workout chart for 5K/10K. 10k’ers (and 5K’ers looking for more miles/speed) would do the ladder workout a second time after a 5-10 minute rest. 5k10k

Below is the base workout chart for 1/2 marathon/marathon. Full’s (and half marathoners looking for more mileage/speed) would do the workout a second time after a 5-10 minute rest.halffull



This training plan created by Stefanie Heyser ATC, CPT, CES, a USA Track and Field certified running coach in the Metro Detroit area. Having worked as an athletic trainer, personal trainer, and running coach Stefanie is uniquely qualified to help runners of all levels reach their full potential.
[email protected]

  • Date: February 15, 2016