12 Aerobic Capacity Track Workouts

The following sample workouts are meant to increase your aerobic capacity. They can be done on a track or a rowing machine can be used as a substitute.

Learn more about building your endurance, by visiting our dedicated aerobic capacity resources page that contains valuable tips & technique posts.

Interested in more workouts? Feel free to check out our assault bike and rowing workouts workouts as well.

Workout 1

EMOM 10
200m Run
-rest 5 min-
EMOM 10
200m Run

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 fast and 200m recovery.

Workout 3

Run

2 x 800m
-rest 4 min-
3 x 600m
-rest 3 min-
4 x 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

800m-600m-400m-200m
1 min rest between each distance
3 min rest between each round

Workout 6

20 Rounds

Run 400m

-rest as needed b/t rounds-

Athletes Notes: Choose a pace you can maintain for all 20 rounds. 8000m TOTAL

Workout 7

3 Rounds

4:00 Run (Easy)
1:00 walk
2:00 Run (Moderate)
1:00 walk
1:00 Run (Hard)
1:00 walk
:30 run

-Rest 3:00 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

4 x 400m
-rest 15 seconds b/t each set-

-rest 3 min b/t rounds-

Workout 10

3 Rounds

Run 500m at fast pace
-rest 1 min-
Run 300m at faster pace

-rest 4 min b/t rounds-

Workout 11

3 Rounds

3 x 300m at fast pace
-1:30 rest b/t intervals-

-4 min rest b/t rounds-

Workout 12

8 Rounds

100m sprint
300m recovery jog

-no rest b/t rounds-

Workout 13 (BONUS)

3 Rounds

100m sprint
100m recovery jog
100m sprint
100m recovery walk
100m sprint

-rest 5 min b/t rounds-