How to Run Workouts on an Outdoor Track

The COMPLETE GUIDE to RUNNING ON AN Outdoor Track OUTDOOR TRACK OVERVIEW 200m 300m 600m 1500m 1000m start 5000m start Start / Finish Line 110m 100m 2 mile mile start start start start STANDARD STARTING AND FINISH LINE Start / Finish Line |1 |2 | 4 17 2 mile mile start start 200M START AREA 200m 600m 1000m 5000m start How to Run Track Workouts | 2 | 8 THE MOST COMMON INTERVAL DISTANCES ARE IN INCREMENTS EXAMPLE 1 OF TO RUN A 1,000M INTERVAL 200M 800M START AT THE 200M STARTING LINE 400M 1000M Run 2.5 FINISHING at the laps in lane 1 FINISH LINE. 600M 1200M EXAMPLE 2 * Remember * TO RUN AN 800M INTERVAL START ON THE STANDARD START/FINISH LINE Each lap is 400m long in lane 1 RUN TWO COMPLETE LAPS IN LANE 1 TIPS FOR RUNNING ON A TRACK ODD DISTANCES 1,500M Start at the 1,500m starting line, which is after the first curve 100m from the standard start/finish line. Run 1,500m by running 3.75 laps DISTANCES ARE ACCURATE in lane 1, finishing at the standard start/finish line. IN LANE 1 ONLY. 3,000M Start at the 3,000m starting line, which is also the 200m starting line. Run 7.5 laps in lane 1, finishing at the standard start/finish line. EACH ADDITIONAL OUTER LANE ADDS ABOUT 7.5M - SO ONE MILE LAP IN LANE 2 IS ABOUT Start at the 1-mile starting line, which is located about 9m before the standard start/finish line. Run 4 laps after you first cross the 407.5M finish line so the total distance is 1,609.344m (the length of one mile). RESERVE THE TRACK FOR 2-MILE FASTER WORKOUTS, Start at the 2-mile starting line, which is located just over 18m before the standard start/finish line. Run 8 laps after you first cross the finish line so the total distance is 3,218.688m (the length of 2 miles). NOT EASY RUNS. Track Etiquette 101 If running with a group, never run two- abreast. Stay single-file. Never walk or stand in lane 1. Always yield to faster runners. Always look both directions when crossing a track. Always pass on the right. If someone yells "track!" then get out of the way! You're probably violating rules #1 and # 2. 4 Always run counter-clockwise. STRENGTH RUNNING SOURCES: http://en.wikipedia.org/wiki/Track_and_field Learn more about running at http://strengthrunning.com