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12 Aerobic Capacity Track Workouts

The following workouts are designed to increase your aerobic capacity and build endurance. Use these running workouts to become a better athlete. Running is an essential part of fitness, drop on your endurance training and you’ll have a gap in your fitness. Running improves endurance and thus, aids you to build a bigger engine and increase your VO2 max.

 Pacing is based on an individual effort which is broken down as follows:

  • Recovery Pace (40% effort): pace you can sustain indefinitely.
  • Easy Pace (50-65% effort): pace you can sustain for 60 minutes (10k run).
  • Moderate Pace (65-75% effort): pace you can hold for 20-30 minutes (5k run).
  • Hard Pace (75-85% effort): pace you can hold for 5-8 minutes (1600m or 1 mile run).
  • Very Hard Pace (85-95% effort): pace you can hold for 3-5 minutes (800m run).
  • Max Pace (100% effort): 100-200m sprint.

Running Workouts

It can take many forms; from intense sprints to longer, steady runs, which will work on different systems within your body. Improving your endurance and cardiovascular ability through running will see you perform better in a broad range of workouts.

Give these a try:

Workout 1

3 Rounds

Run 800m @ easy pace (60% effort)
Run 400m @ recovery pace
Run 400m @ moderate pace (70% effort)
Run 400m @ recovery pace
Run 200m @ hard pace (80% effort)
Run 400m @ recovery pace

Rest 5 min between rounds

Workout 2

Run

1600m
-rest 4 min-
1200m
-rest 3 min-
800m
-rest 2 min-
400m
-rest 1 min-
200m

Athletes Notes: For every interval you alternate running 200m @ hard pace (80% effort) and 200m @ easy pace (60% effort)

Workout 3

2 Rounds
Run 800m
-rest 4 min-

3 Rounds
Run 600m
-rest 3 min-

4 Rounds
Run 400m
-rest 2 min-

Workout 4

Run

3 x (500 easy + 300 fast) – no rest between distances or sets
-rest 3 min-
3 x (400 easy + 200 fast) – no rest between distances or sets
-rest 3 min-
3 x (300 easy + 100 fast) – no rest between distances or sets

Workout 5

3 Rounds

Run 800m
-rest 1 min-
Run 600m
-rest 1 min-
Run 400m
-rest 1 min-
Run 200m
-rest 1 min-

Rest 3 min between rounds

Workout 6

20 Rounds

Run 400m

Rest as needed between rounds.

Athletes Notes: Choose a pace you can maintain for all 20 rounds. This is 8000m in total distance.

Workout 7

3 Rounds

4:00 Run @ easy pace
1:00 walk
2:00 Run @ moderate pace
1:00 walk
1:00 Run @ hard pace
1:00 walk
:30 run @ very hard pace

Rest 3 minutes between rounds.

Workout 8

Run

4 x (300m + rest 15 seconds + 200m) rest 1 min b/t sets
-rest 4 min-
2 x (400m Run + rest 20 seconds + 200m Run) rest 1 min b/t sets
-rest 3 min-
1 x 600m Run

Workout 9

3 Rounds

Run 400m
-rest 15 sec-
Run 400m
-rest 15 sec-
Run 400m
-rest 15 sec-
Run 400m

Rest 3 minutes between rounds.

Workout 10

3 Rounds

Run 500m @ hard pace
-rest 1 min-
Run 300m @ very hard pace

Rest 4 minutes between rounds.

Workout 11

3 Rounds

Run 300m @ moderate pace
-rest 90 seconds-
Run 300m @ hard pace
-rest 90 seconds-
Run 300m @ very hard pace

Rest 4 minutes between rounds.

Workout 12

8 Rounds

100m @ sprint (100% effort)
300m @ recovery pace

No rest between rounds.

Workout 13 (Bonus)

3 Rounds

100m @ sprint (100% effort)
100m @ recovery pace
100m @ sprint (100% effort)
100m @ recovery pace
100m @ sprint (100% effort)

Rest 5 minutes between rounds.

BUILD A POWERFUL AEROBIC ENGINE!

EndurancePrep is a comprehensive engine building program designed specifically for functional fitness athletes and those looking to take their aerobic capacity to the next level.

Each training session includes options for running, erg (rower, bike erg, ski erg) & assault bike.