Come practice with us!
Ruth Asawa School of the Arts (SOTA)
Parking and Entrance on O’Shaughnessy Blvd.
555 Portola Dr.
San Francisco, CA 94114
Distance & Sprinters
Sunday 9:30am
Throwers
Sunday 11am
Track Workouts & Programs
Below are sample track workouts. Some of these workouts can be applied to longer distance training to gain speed and endurance.
San Francisco Track and Field Club (SFTFC) members train for various track events (100m, 200m, 400m, 800m 1,500m, 5,000m and 110m hurdles). Our coaches prepare training programs for sprinters and hurdlers, as well as separate workouts for mid- and long-distance runners, at our team practices.
The program for sprinters typically consists of warm-up, accelerations/power development and speed workouts. We hope the workouts below 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.
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.
Special thank you to Chris Goodwin for putting these workouts together.
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Sample Workout
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”
Comprehensive Track Workout Programs
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Sample Workout
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”
Comprehensive Track Workout Programs
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Sample Workout
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″
Comprehensive Track Workout Programs
-
Sample Workout
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
Disclaimer: Athletes view and use the above workouts at their own risk, and these sample programs are provided for entertainment purposes only. San Francisco Track and Field Club claims no responsibility for the consequences of private individuals’ personal decisions to exercise.
FAQs
What types of drills/trainings do you do?
That depends on your events, fitness levels and goals. We all start with dynamic stretching before we move onto event-specific training, such as strides, intervals, block start, etc. Please note that we do not have weight-lifting facilities available to us.
How long is practice?
Generally, Sunday practices are between 1-2 hours but you are welcome to stay longer and work on your own. Many of us go to brunch together to refuel after the practice.
Can I run track while training for a marathon?
Absolutely! Track practice is a great way to increase both speed and endurance. You will learn about your own pace, heart rate, and lactate threshold, all of which apply to your non-track running, including marathon training.
What if it rains?
We generally practice in the rain. If the weather poses a risk to us practicing at the track, we will communicate the cancellation via our WhatsApp group.
What should I bring?
Just yourself dressed in layers and running shoes. The track where we practice is usually cool, so it is a good idea to dress warmly. If you are a thrower please bring your own implements and appropriate shoes for your event. Spikes are not necessary unless you want to practice in them.
Contact us.
For questions about the San Francisco Track and Field Club, information on attending weekly practice sessions and how to join our WhatsApp and Google Groups please send us a message.
