HOW TO Run On A Track | Athletics Track Training Tips - The Running Channel

Aug 13, 2025

This is a quick summary of HOW TO Run On A Track | Athletics Track Training Tips from The Running Channel. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Run anti‑clockwise; clockwise runners are usually cooling down or warming up.
Overtake on the outside (right‑hand side) and give plenty of space; stay steady when being overtaken.
Finish hard sessions by checking over your shoulder before stepping off the track.
Use outer lanes for recovery runs and avoid crowding lane 1 during fast work.
Keep groups small (2‑3 runners) or run single‑file to give everyone room.
Warm‑up thoroughly – the sharper the effort, the longer the warm‑up (at least 10 min easy jog if you’ve been sedentary).
Consistency is key: aim for similar lap times across reps and finish with a gradual cool‑down.

Workout Example

5K speed boost: 10 × 400 m (one full lap) with 90 seconds easy jog or walk recovery between reps.
10K endurance: 2½ laps ≈ 1 km repeats, e.g., 4 × 1 km with 2‑3 min recovery.
Half‑marathon: Mile repeats (≈ 4 × 1600 m) with 2‑3 min rest.
Finishing speed: Short sharp intervals – 200 m or 100 m sprints, 4‑6 reps, full recovery.
Pyramid option: 200 m, 400 m, 600 m, 800 m, then back down 600 m, 400 m, 200 m, adjusting rest as needed.

All distances are in meters (standard 400 m track). Adjust the number of reps or rest intervals to match your current fitness and race goals.

Closing Note Give the track a try and mix these sessions into your training – you can easily customise the paces in the Pacing app to suit your own speed. Have fun, stay safe, and enjoy the rhythm of the oval!

Remember to watch the full video on The Running Channel for deeper insights and more tips.