Competitive track events are a popular and demanding athletic opportunity for many high school and college students. David Bennett Galloway III was an all-region track start for his Chapin, South Carolina high school in 2021 and set a new school record in the 200-meter dash.
He credits much of his success to careful training designed to balance initial speed with the endurance needed for more sustained energy on a longer run.
Keys to track workouts
Getting started
The massive effort required for shorter runs, such as the 200 meters or 100 meters, means a commitment to maximum effort for an amount of time less than one minute. David Bennett Galloway III says, in theory, it sounds infinitely easier than endurance efforts like cross-country running or marathons, but to be genuinely competitive and achieve award-winning times, dedication to effective training is required.
Before launching into any running drills or training, warming up is essential. The intensity of track demands getting muscles ready for maximum results and avoiding injury. Based on individual events, the actual sequence of a warm-up or moves can vary. There should always be a solid mix of efforts starting with basic movements before evolving to dynamic stretches, such as leg swings, walking lunges and knee pulls, and movement circuits to ensure all leg muscles and joints are lubricated and ready to go.
Types of track training
The track workout routine incorporates training for different skills required when running. Focuses are acceleration, speed, endurance, and power.
Training must help develop the physical and mental stamina to run in a measured event for the time required to complete the race. Drill workouts should incorporate a mix of short work and long-speed endurance work. These workouts can be alternated and completed every other day. More competitive runners may even incorporate extra sessions based on individual needs for rest days to recuperate or incorporate strength training routines.
For short speed workouts for events like the 200 meters, a common plan includes completing multiple phases of 70 to 90-meter runs staggered as 70, 80, and then 90. Aim for three or more sessions but continue until overall time declines by a measurable amount of at least five percent.
On longer workout days, look at completing at least three runs of 200 meters to 250 meters. Take a rest break between each session to avoid injury while building overall endurance.
Acceleration training is a different beast and requires replacing endurance with bursts of speed. As such, training dials back the length to a series of smaller sprints with rest breaks of less than one minute between a group of sprints, such as three 30-meter sprints. These are repeated at various distances with longer breaks between sets. For example, a set may consist of three sprints at three different distances or nine total sprints.
Strength training
While drills and sprints are an essential part of track training, the importance of strength work cannot be understated. For many runners, time in the gym with a squat series, deadlifts, lunges, and hamstring curls can help build strength, and explosive versions of these common exercises, such as jumps, cleans, and snatches, can help add a speed edge.
David Bennett Galloway III reports it is important to confer with a coach and a training professional when developing a strength training routine for track to avoid injury and overexertion.
