Boost your aerobic capacity with these 12 track running workouts. Neglecting endurance can leave a gap in your fitness. Running can take many forms, from intense sprints to longer, steady runs. Each targets different energy systems within your body. Improving your endurance and cardiovascular ability through running won’t just make you a better runner, it will also enhance your performance in a wide range of non-running workouts.
In this post, we include several effective workouts that you might consider adding to your regimen. However, be cautious: selecting workouts at random is not the most effective way of training. The best approach for aerobic development is to progressively increase both volume and intensity, as we do in our aerobic training programs.
Pacing Guidelines
There are generally two ways to determine the intensity of aerobic workouts: the RPE (Rate of Perceived Exertion) method or the Pace method.
RPE is a subjective 1-10 scale based on personal feelings, offering a holistic approach that accounts for internal and external factors like fatigue and terrain. Pace, in contrast, emphasizes maintaining specific speeds in workouts and can be determined through methods like time trials or estimation.
Further details on these pacing methods can be found in our How to Pace Your Aerobic Workouts article.
Workout 1
3 Rounds
Run 800m at slow pace
Run 400m at recovery pace
Run 400m at moderate pace
Run 400m at recovery pace
Run 200m at fast pace
Run 400m at recovery pace
Rest 5 minutes between rounds
Workout 2
For Time
Run 1600m
Rest 4 minutes
Run 1200m
Rest 3 minutes
Run 800m
Rest 2 minutes
Run 400m
Rest 1 minute
Run 200m
Notes: For every interval you alternate running 200m at fast pace and 200m at slow pace.
Workout 3
2 Rounds
Run 800m at slow-moderate pace
Rest 4 minutes between rounds
3 Rounds
Run 600m at moderate pace
Rest 3 minutes between rounds
4 Rounds
Run 400m at moderate-fast pace
Rest 2 minutes between rounds
Workout 4
3 Rounds
Run 500m at slow pace
Run 300m at fast pace
Rest 3 minutes
3 Rounds
Run 400m at slow pace
Run 200m at fast pace
Rest 3 minutes
3 Rounds
Run 300m at slow pace
Run 100m at fast pace
Workout 5
3 Rounds
Run 800m
Rest 1 minute
Run 600m
Rest 1 minute
Run 400m
Rest 1 minute
Run 200m
Rest 3 minutes between rounds
Workout 6
10 Rounds
Run 400m at moderate-fast pace
Rest 2 minutes between rounds
Notes: Choose a fastest pace you can maintain for all 10 rounds.
Workout 7
3 Rounds
Run 4 minutes at slow pace
Walk 1 minute
Run 2 minutes at moderate pace
Walk 1 minute
Run 1 minute at fast pace
Walk 1 minute
Sprint 30 seconds at max pace
Rest 3 minutes between rounds
Workout 8
3 Rounds
Sprint 100m at max pace
Jog 100m at recovery pace
Sprint 100m at max pace
Jog 100m at recovery pace
Sprint 100m at max pace
Rest 5 minutes between rounds
Workout 9
3 Rounds
Run 400m
Rest 15 seconds
Run 400m
Rest 15 seconds
Run 400m
Rest 15 seconds
Run 400m
Rest 3 minutes between rounds
Workout 10
3 Rounds
Run 500m at fast pace
Rest 1 minute
Run 300m at very fast pace
Rest 4 minutes between rounds
Workout 11
3 Rounds
Run 300m at moderate pace
Rest 90 seconds
Run 300m at fast pace
Rest 90 seconds
Run 300m at very fast pace
Rest 4 minutes between rounds
Workout 12
8 Rounds
Sprint 100m at max pace
Walk 300m
No rest between rounds
These 12 aerobic workouts are tailored for a standard 400m track, but they can be performed anywhere with flat terrain where the distance can be measured. While they offer great variety, it’s essential to incorporate them into your training regimen thoughtfully. Remember, building a robust aerobic base requires adherence to the progressive overload principle. Simply picking workouts at random won’t yield optimal results. While the workouts presented here are effective, they might not align with everyone’s fitness level or objectives. Proper progression, tapping into all three energy systems, and steadily increasing distance or duration week-by-week are crucial. If you’re a beginner looking to lay a solid running foundation, consider the 9-Week Beginner Running Program.
