For those new to the track:
400 meters = 1 lap (on most outdoor tracks)
200 meters= 1/2 lap
(There is typically a bold start line and lane numbers indicating the 100/200/300/400 meter marks on the track)
Move around the track counter-clockwise, look behind you before making an abrupt stop, faster runners use innermost lanes, slower runners in the outer lanes
——————————————————————————————————————————————–
These intervals are a ladder format with a half active rest
(Example: so 2×400, 2×800, 1×1200 = Run 400, Jog 200 – Run 800, Jog 400 – Run 1200, Jog 600 then back down the ladder with Run 800, Jog 400 – Run 400, Jog 200)
Below is the base workout chart for 1/2 marathon/marathon. Full’s (and half marathoners looking for more mileage/speed) would do the workout a second time after a 5-10 minute rest.
Below is the base workout chart for 5K/10K. 10k’ers (and 5K’ers looking for more miles/speed) would do the ladder workout a second time after a 5-10 minute rest.
