The First Track Run
About the very first, real training session on the running Track.
For the average runner or hobbyist - someone who runs occasionally to stay in shape and improve health - running on a track might seem boring, or even pointless. I get it. I used to think the same way. In fact, the last time I ran on a track was back in high school, more than 15 years ago, and even then, I had similar doubts about that. We’ve all watched professional runners on TV, blazing around the track in the Olympics, but for most of us, that level of speed and precision feels far away from our reality. The idea of doing the same thing, lap after lap, seems almost absurd and tedious, like something only elite athletes need to bother with.
However, when you step up your running game, aiming to become more consistent, see real improvements, and set personal records in races, you need to refine your training plan. No matter what approach you take, one thing is certain - you'll have to incorporate interval training.
Interval training involves alternating between periods of high-intensity running and slower recovery jogs or rest. It helps boost speed, endurance, and overall performance. This is where the track comes in, and why every running guru swears by it. But seriously, why is the track so good for intervals? The track, with its precise 400-meter laps and flat, predictable surface, is perfect for that type of training. You can easily measure and control the distance of each rep, ensuring consistency and focus. Plus, there are no external variables like hills or uneven terrain to disrupt your pace, so you can concentrate entirely on hitting your target times.
Another reason the track excels for interval work is its structure. It offers visual cues with each lap, allowing you to break down challenging sessions into manageable chunks. Whether you're doing 200m sprints, 400m repeats, or longer intervals, the layout of the track makes it simple to follow your progress and push yourself a bit more with each rep. OK, that’s about the theory.
You might be thinking, "Dude, where am I supposed to find a track?" Sure, it's not as common as your neighborhood football or basketball court, but it might be easier than you think. Tracks are often located around schools, main stadiums, municipal centers, or sports complexes. Just fire up Google Maps, and you'll likely find one nearby. And here's the good news - you don’t need to be there every day. Real interval training only needs to make an appearance once or twice in your weekly routine to have a significant impact on your progress.
If you can’t find a track nearby, don’t worry - there are plenty of alternatives to get. Any flat, open space like a park path or a quiet road can work just fine. You can even measure out specific distances using a GPS watch or running app, like Strava to create your own "virtual track." Treadmills are another excellent option, allowing you to control speed and distance precisely, simulating interval training without ever leaving home. Even hill sprints can be a great substitute, adding an extra challenge while still giving you the benefits of speed work and improved endurance. The key is consistency, not location - so if a track isn’t available, you can still build a solid routine wherever you are.
“Mine” is at the old City Stadium in town. Before I finally managed to run there, I tried three times but kept getting unlucky. First, it was a weekend and the track was closed, then there was a football game happening, and lastly, a hard storm hit. But this Monday, I finally got the details: it costs 2.5 euros, and you can just show up and run - simple as that. Having in mind my injured ribs, I decided to come back and give it a real go on Wednesday. So from what I can tell, the surface seems to be in decent shape - although, to be honest, I’m no expert, so it could be in worse condition than I realize. There were a few wet spots after a night of rain, but it wasn’t a major issue for me. I’ve put my “fast” shoes, did some warm-up and started.
I started off with one, two… five laps at an steady and easy pace, around 5:30 per kilometer. At first, it was a bit tricky to track my stats on the watch since I hadn’t set it up properly, but after adjusting it to record segments, things got much smoother. What surprised me was how different the track perceptions was compared to what I expected. Even though it’s only 400 meters, it feels longer than you’d think. Running outside on regular terrain tends to distract you, making it easier to cover distances without thinking much about it. You know - trees, birds, mountains, cars … girls. But on the track, I quickly noticed a major advantage - after just a few laps, the pace and flow felt stable, predictable, and super easy to control.
After those warm-up laps, I moved into my intervals, meantime lacing up my new race shoes (Puma Fast-R Elite Nitro, bought them on sale for 90 euros). My first fast lap was way too fast, but it’s tough at first to set the right speed, even though I had my target pace planned out. Still, I felt pretty good. I cooled down and went into the next fast lap, this time a bit slower and with much more control.
I went through five rounds of intervals, experimenting with different paces and tweaking my results along the way. Honestly, I have to admit - it was actually fun. After finishing the intervals with average pace of 4:20, I reset my watch and decided to try running at my current race pace. Pretty quickly, I realized I could push myself a bit faster, and ended up running 5K at a 4:50 pace with no trouble at all. I was impressed with how good it felt.
So the final structure was:
3K warm-up with easy pace of 5:30
5x of intervals, with 4:20 pace for each 400m (around 1:50), resting for 90s
5K with a race pace, although this should be a cool-down with at least the same pace as the warm-up, it will be out of this structure
Alright! First track training is officially on me. I’m really happy to have it finally done, and now I feel much more prepared for future sessions. I’ve figured out how to structure the workout, learned how to set up my watch correctly, and even created some predefined workouts on the watch to test out next time. Hopefully, this will help me keep everything organized and dialed in from start to finish. I’m excited to see how much more I can improve.
If you would like to follow my journey, be sure to subscribe to stay updated on my progress as I prepare for upcoming races in 2025. Thanks, Lukas.