San Francisco Track and Field Club track workouts

Track workouts

San Francisco Track and Field Club members train for various track events (100m, 200m, 400m, 800m 1,500m, 5,000m and 110m hurdles). Coach Mark Jellison or Chris Goodwin prepares training programs for sprinters, distance runners and hurdlers for the Sunday team practice. The program consists of warm-up, accelerations/power development and speed workouts. We hope this gives you some insight as to what we do on our practices. Please note that these are workouts somewhat customized for those who have been training with us. For those who are starting for the first time or who have had a break, we have a separate program that is not shared here but is aimed to build up strength without getting injured.

Past team track workouts

Sample track workouts

Below are sample track workouts. Chris Goodwin volunteered to put together these workouts, and many of us followed them on our team practice. Some of these workouts can be applied to longer distance training to gain speed and endurance.

100m

  • Warm up: 1 mile in and outs (100M sprint; 100M walk) each lap faster; last lap 200M sprint
  • STRETCHES
  • Drills
  • 2 X 300 Meter: 70% on 200M; 80% last 100M/ rest 15’
  • 2 X 100 Meter: 75%; rest 30”
  • 4 X 40 Meter: Quick; rest 20”

400m

  • Warm up: 1 mile in and outs (100M sprint; 100M walk) each lap faster; last lap 200M sprint
  • STRETCHES
  • Drills
  • 2 X 500 Meter: 70% on 400M; 80% last 100M/ rest 5’ between 15’ at end
  • 2 X 200 Meter: 75%; rest 30”
  • 4 X 40 Meter: Quick; rest 20”

800m

  • Warm up: 1 mile in and outs (100M sprint; 100M walk) each lap faster; last lap 200M sprint
  • STRETCHES
  • Drills
  • 2 X 1000 Meter: 70% on 800M; 80% last 200M. Rest 5′ between 15′ at end
  • 2 X 400 Meter: 75%. Rest 30″
  • 4 X 80 Meter: Quick: Rest 20″

1,500m

  • Warm up: 1 mile in and outs (100M sprint; 100M walk) each lap faster; last lap 200M sprint
  • STRETCHES
  • Drills
  • 1 X 2000 Meter: Rest 15′
  • 3 X 1200 Meter: Rest 5′ between

Comprehensive track workout programs

For more comprehensive workouts, please see one of following documents prepared by Chris Goodwin.

100m

400m

800m

1,500m

In addition, check the Sprinter’s Guide by Aaron Thigpen for dynamic stretches and drills, as well as training and racing tips for sprint events.

3 thoughts on “Track workouts

  1. Sean

    I’m running for the mile, and I think this site really helps for my off-season. Thank you!

  2. Wow! Some truly great workout plans!
    If I’m training for the 600, should I just do a training plan that incorporates both 400m and 800m training or something different?
    Also, are there any specific strategies for running the 600? I have a strategy for the 4 and 8, but I have never ran a 600 before so I’m not sure what the race plan is. Thanks! :)

  3. Garvit

    Hello, I am from Udaipur, India. I am 17yrs old and my time in 100m is 11.50 seconds and i have 8 yrs more and my Indian record is 10.30 i have to break this record and your given training is best for me or not and how many hours i have to do practise. Please tell me i am very serious about this. Thank You

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