Track Workout Plan

4 Weeks / 3 Days per Week / Intermediate

3 ratings
Track Workout Plan

Track Workout Plan

4 Weeks / 3 Days per Week / Intermediate

3 ratings

Track Workout Plan

4 Weeks / 3 Days per Week / Intermediate

3 ratings
  • Day 1
  • Day 2
  • Day 3
Track Body-Weight Workout

Notes for Week 1, Day 1

The jumping jacks are to get your blood pumping and legs warmed up. Follow the jumping jacks with a dynamic stretch. You are going to finish your workout with 15 second sprints. Start in sprinter position and then shoot off the blocks and sprint for 15 seconds.

This track workout is designed to strengthen your legs but also to help develop your fast twitch muscles. Between free weights, machines, body-weight, and plyometric exercises this workout will not only develop strength but will develop functional strength. This means that you will be able to run and jump faster, higher, and quicker.

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Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 50 reps, 01:00 rest
1 50 01:00
Quads / Expert
3 sets, 12 reps, 01:00 rest
3 12 01:00
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 12 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
--
--
3 sets, 20 reps, 01:00 rest
3 20 01:00
--
--
10 sets, 1 reps00:00:15, 00:30 rest
10 -- 1 00:30
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Track Workout Plan is track training taken to the max. Of all the track and field workouts available, no other is going to give you the kind of explosive power and performance you seek like this program does. If you want to know how to run faster and harder each and every time you compete, th... more

The Track Workout Plan is track training taken to the max. Of all the track and field workouts available, no other is going to give you the kind of explosive power and performance you seek like this program does. If you want to know how to run faster and harder each and every time you compete, then the track workout routines included here are your path to greatness.

Two Keys to Increasing Performance

Track sprint workouts focus on two key elements. The first is gaining incredible strength in the leg muscles. The track workouts for sprinters contained herein guarantee to stimulate new growth in the development of the legs. It takes more than just running to increase muscle mass. If running alone was enough, every marathoner would have tree trunk legs.

The second focus of the sprint track workouts is repetitive conditioning of the fast-twitch muscle fibers. Through the use of sprints, stairs, and a multitude of plyometric exercises, these track speed workouts will help condition the muscles needed to not only run faster, but also take off more explosively and jump higher than ever before.

Making the Time

The track workout schedule is designed as a three day split. Body-weight and free weight track lifting workouts make up two of the three days. These days will focus on total development of the muscle fibers of the legs, stimulating growth of larger muscles, which are then conditioned to perform at maximum efficiency.

The middle workout is the plyometric workout. This type of training is the epitome of speed workouts for sprinters. Plyometric training is, by far, one of the most crucial sprint track workouts due to its ability to create huge differences in key areas, such as take-off time. All sprinters know that getting off the line the fastest can mean all the difference in the outcome of races, which are sometimes decided by hundredths of a second.

Preparing for Greatness

Sprinter workouts are tough. There should be no misconception that these routines are easy. After challenging the muscles to their breaking point, a set of 10 sprints or stair sprints are added to the end to take the muscles to complete exhaustion and challenge not only the body, but the mind, to perform under great duress. The end result of this type of track workout means complete preparedness at race time, outperforming others due to the disciplined training and mental toughness.

Staying Durable

Good track workouts, like this one, can be dangerous if proper precautions are not followed. It is of the utmost importance to make sure stretching and diet are maintained. An injury due to improper preparation or maintenance can sideline a runner for months.

The proper implementation of these sprinter workouts for track will take the average out of performance. If you are dead serious about becoming the quickest, most explosive runner in competition, then the Track Workout Plan is waiting for you to grab ahold of your true potential.

Track Plyometric Workout

Notes for Week 1, Day 2

The jumping jacks are to get your blood pumping and legs warmed up. Follow the jumping jacks with a dynamic stretch. Stair running will work best if you can find a stadium to run in. If you can't find a good set of stairs to run on find a hill with a pretty good incline.

This track workout is designed to strengthen your legs but also to help develop your fast twitch muscles. Between free weights, machines, body-weight, and plyometric exercises this workout will not only develop strength but will develop functional strength. This means that you will be able to run and jump faster, higher, and quicker.

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 50 reps, 01:00 rest
1 50 01:00
Quads / Intermediate
3 sets, 16 reps, 01:00 rest
3 16 01:00
Hamstrings / Intermediate
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 01:00
--
--
1 sets, 00:10:00
1 00:10:00 --:--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Track Workout Plan is track training taken to the max. Of all the track and field workouts available, no other is going to give you the kind of explosive power and performance you seek like this program does. If you want to know how to run faster and harder each and every time you compete, th... more

The Track Workout Plan is track training taken to the max. Of all the track and field workouts available, no other is going to give you the kind of explosive power and performance you seek like this program does. If you want to know how to run faster and harder each and every time you compete, then the track workout routines included here are your path to greatness.

Two Keys to Increasing Performance

Track sprint workouts focus on two key elements. The first is gaining incredible strength in the leg muscles. The track workouts for sprinters contained herein guarantee to stimulate new growth in the development of the legs. It takes more than just running to increase muscle mass. If running alone was enough, every marathoner would have tree trunk legs.

The second focus of the sprint track workouts is repetitive conditioning of the fast-twitch muscle fibers. Through the use of sprints, stairs, and a multitude of plyometric exercises, these track speed workouts will help condition the muscles needed to not only run faster, but also take off more explosively and jump higher than ever before.

Making the Time

The track workout schedule is designed as a three day split. Body-weight and free weight track lifting workouts make up two of the three days. These days will focus on total development of the muscle fibers of the legs, stimulating growth of larger muscles, which are then conditioned to perform at maximum efficiency.

The middle workout is the plyometric workout. This type of training is the epitome of speed workouts for sprinters. Plyometric training is, by far, one of the most crucial sprint track workouts due to its ability to create huge differences in key areas, such as take-off time. All sprinters know that getting off the line the fastest can mean all the difference in the outcome of races, which are sometimes decided by hundredths of a second.

Preparing for Greatness

Sprinter workouts are tough. There should be no misconception that these routines are easy. After challenging the muscles to their breaking point, a set of 10 sprints or stair sprints are added to the end to take the muscles to complete exhaustion and challenge not only the body, but the mind, to perform under great duress. The end result of this type of track workout means complete preparedness at race time, outperforming others due to the disciplined training and mental toughness.

Staying Durable

Good track workouts, like this one, can be dangerous if proper precautions are not followed. It is of the utmost importance to make sure stretching and diet are maintained. An injury due to improper preparation or maintenance can sideline a runner for months.

The proper implementation of these sprinter workouts for track will take the average out of performance. If you are dead serious about becoming the quickest, most explosive runner in competition, then the Track Workout Plan is waiting for you to grab ahold of your true potential.

Track Free Weights Workout

Notes for Week 1, Day 3

The jumping jacks are to get your blood pumping and legs warmed up. Follow the jumping jacks with a dynamic stretch. You are going to finish your workout with 10 second sprints. Start in sprinter position and shoot off the blocks as fast as you can and sprint for 10 seconds straight.

This track workout is designed to strengthen your legs but also to help develop your fast twitch muscles. Between free weights, machines, body-weight, and plyometric exercises this workout will not only develop strength but will develop functional strength. This means that you will be able to run and jump faster, higher, and quicker.

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 50 reps, 01:00 rest
1 50 01:00
Hamstrings / Expert
4 sets, 8,6,4,4 reps, 01:00 rest
4 8,6,4,4 -- 01:00
Quads / Beginner
4 sets, 8,6,4,4 reps, 01:00 rest
4 8,6,4,4 -- 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 20 reps, 01:00 rest
3 20 01:00
--
--
3 sets, 30 reps00:00:20, 01:00 rest
3 30 01:00
--
--
10 sets, 1 reps00:00:10, 00:30 rest
10 -- 1 00:30
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Track Workout Plan is track training taken to the max. Of all the track and field workouts available, no other is going to give you the kind of explosive power and performance you seek like this program does. If you want to know how to run faster and harder each and every time you compete, th... more

The Track Workout Plan is track training taken to the max. Of all the track and field workouts available, no other is going to give you the kind of explosive power and performance you seek like this program does. If you want to know how to run faster and harder each and every time you compete, then the track workout routines included here are your path to greatness.

Two Keys to Increasing Performance

Track sprint workouts focus on two key elements. The first is gaining incredible strength in the leg muscles. The track workouts for sprinters contained herein guarantee to stimulate new growth in the development of the legs. It takes more than just running to increase muscle mass. If running alone was enough, every marathoner would have tree trunk legs.

The second focus of the sprint track workouts is repetitive conditioning of the fast-twitch muscle fibers. Through the use of sprints, stairs, and a multitude of plyometric exercises, these track speed workouts will help condition the muscles needed to not only run faster, but also take off more explosively and jump higher than ever before.

Making the Time

The track workout schedule is designed as a three day split. Body-weight and free weight track lifting workouts make up two of the three days. These days will focus on total development of the muscle fibers of the legs, stimulating growth of larger muscles, which are then conditioned to perform at maximum efficiency.

The middle workout is the plyometric workout. This type of training is the epitome of speed workouts for sprinters. Plyometric training is, by far, one of the most crucial sprint track workouts due to its ability to create huge differences in key areas, such as take-off time. All sprinters know that getting off the line the fastest can mean all the difference in the outcome of races, which are sometimes decided by hundredths of a second.

Preparing for Greatness

Sprinter workouts are tough. There should be no misconception that these routines are easy. After challenging the muscles to their breaking point, a set of 10 sprints or stair sprints are added to the end to take the muscles to complete exhaustion and challenge not only the body, but the mind, to perform under great duress. The end result of this type of track workout means complete preparedness at race time, outperforming others due to the disciplined training and mental toughness.

Staying Durable

Good track workouts, like this one, can be dangerous if proper precautions are not followed. It is of the utmost importance to make sure stretching and diet are maintained. An injury due to improper preparation or maintenance can sideline a runner for months.

The proper implementation of these sprinter workouts for track will take the average out of performance. If you are dead serious about becoming the quickest, most explosive runner in competition, then the Track Workout Plan is waiting for you to grab ahold of your true potential.

66 person started this plan

Workout Goals

  • Improve Cardio
  • Gain Strength

Equipment Needed

  • Barbell
  • Squat Rack
  • Dumbbells
  • Box
  • Flat Bench
  • Hamstring Curl Machine
Show All

2 Review

  • Terry Henry
    over 9 years ago
    #

    5star

  • Roki
    almost 4 years ago
    #

    Good workout

Track Workout Plan

66 person started this plan

Workout Goals

  • Improve Cardio
  • Gain Strength

Equipment Needed

  • Barbell
  • Squat Rack
  • Dumbbells
  • Box
  • Flat Bench
  • Hamstring Curl Machine
Show All