Trackrunner names1/7/2024 ![]() “I like them in warmups to build momentum,” she explains. Strides: Strides are super short sprints-maybe 50 meters or half the straightaway, says Nesi-at nearly max effort. Most sprint workouts are no more than 20 to 60 seconds long or 50 to 200 meters or 400 meters if you manage that in under a minute. Sprints: A sprint is an all-out, full-speed effort over a short distance, says Nesi. If you want to build your endurance, you can shorten the amount of recovery time you take between each repeat. Repeats: These are segments of the same distance done a set number of times with recovery periods in between, says Forrester. “Keep recovery between two to three minutes for the 100- and 200-meter runs, and between four and five minutes for 400-meter efforts.” “If you don’t recover long enough, you’ll be resisting fatigue the entire workout instead of building speed and power,” adds Freeman. “Your rate of perceived exertion during a recovery period should come down to a 5 out of 10, or 50 percent of your interval effort,” says Nesi. Recovery: A recovery period allows you to catch your breath, reset, and refocus so you can give a consistent effort in your interval efforts. How to Safely Progress Your Interval Training “The goal is to maintain a consistent level of performance in each interval,” adds Jennifer Forrester, a former DI sprinter and the co-director of TrackGirlz. They go hand in hand with recovery efforts. ![]() Intervals: “An interval is a period of increased effort,” says Nesi. But they’re especially important when it comes to track workouts, which are generally more structured than longer, steady state runs. If you’re a regular runner, most of these terms are probably familiar to you. In the racing world, “the sprint races include the 100 meters, which is performed on the straightaway the 200 meters, which begins on the curve and finishes at the end of the straightaway and the single-lap 400 meters, one of the most difficult sprint races due to the speed and endurance it requires,” says Freeman. That’s why some race starts are staggered. ![]() If you have all lanes available to you, you should know the outside lane is 40 to 50 meters longer than the inside lane. Using that math, you can calculate further distances: If four laps around the track equals one mile, eight laps is two miles, 10 laps is two and a half miles, and so on.
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