Track Workout Examples by Event

Most lists of "track workouts" are running workouts with a track under them. Track and field is eight or nine different sports sharing an oval, and a jumper's Tuesday looks nothing like a 800m runner's. Below are track workout examples by event, written the way a coach would write them on a whiteboard, with the purpose stated so you can adapt rather than copy.

Notation: × between reps and sets, @ for intensity, ' minutes and " seconds of rest. Throws carry the implement weight. Jumps state the approach length in strides.

100m / 200m

Acceleration development. 2×(4×30m) from blocks @ 100%, 3' between reps, 8' between sets. Purpose: the first 30m is where 100m races are decided; blocks every week, not just meet week.

Max velocity. 5×flying 30m with a 30m build-in @ 100%, 5' rest. Purpose: top speed is trained at top speed, fully recovered. Time the flying segment, not the whole run.

Speed endurance (200m). 3×120m @ 95%, 8' rest. Purpose: holding near-top speed past the point where it wants to decay. Watch form on the last 30m; if it breaks, the rep was too fast or the rest too short.

Tempo. 2×(6×100m) @ 70%, walk back, 5' between sets. Purpose: recovery, aerobic floor, running mechanics at low stress.

400m

Speed endurance. 3×(150m + 150m) @ 95%, 30" between, 8' between sets. The short rest inside the pair is the point.

Special endurance. 2×300m @ race effort, 15' rest, with 200m splits taken. Or 1×350m + 1×200m, 12' rest. Purpose: the last 100m of the race. A full 400m plan shows how these sit in a week.

800m / 1500m

Race-pace intervals (800m). 3×(2×300m) @ 800m pace, 1' between reps, 6' between sets. Purpose: pace familiarity with accumulating fatigue.

Lactate work. 4×400m @ faster than 800m pace, 8' rest. Purpose: the bit where the race hurts most. Once every 10 to 14 days, not weekly.

Threshold (1500m). 5×1000m @ threshold, 90" jog. Purpose: the aerobic engine that lets the last 300m happen at all.

Speed. 6×150m @ 90%, walk 250m. Middle distance runners who skip this are the ones who get out-kicked by athletes they out-fit.

100m / 110m hurdles and 400m hurdles

Rhythm. 6×5H from blocks @ 95%, hurdles at competition spacing, full recovery. Purpose: the three-step rhythm under race conditions. Take the touchdown times if you can; they tell you where the race is being lost.

Race modelling (400mH). 2×(5H at race stride pattern) + 1×200m. Purpose: rehearse the stride pattern and the change-down, not fitness.

Trail leg and lead leg drills over lowered hurdles at walk and skip tempo, 10 to 15 minutes, before every hurdle session. Not optional.

Long jump / triple jump

Short approach technical. 8×6-stride approach jumps into the pit, full recovery, one cue per session. Purpose: takeoff mechanics without the speed that hides errors.

Approach runs on the runway. 6×full approach run-throughs, no jump, with a coach or phone marking the takeoff foot. Purpose: the approach is the jump. See long jump approach consistency.

Bounding. 4×30m alternate-leg bounds, 3×10 single-leg hops each leg, on grass, full recovery. Purpose: reactive strength. Count contacts and note the distance covered; the ratio is the metric.

Speed. Jumpers sprint. 4×flying 30m on a speed day, same as the sprinters.

High jump

Curve runs. 8×curve approach with the last three strides at speed, no jump. Purpose: lean and rhythm into the curve.

Short approach jumps. 10×jumps from a 5-stride approach at a comfortable height, then 4 to 6 at a working height from full approach. Stop when the misses are technical, not when tired.

Pole vault

Pop-ups and sliding box drills on a short approach, 10 to 12 reps, before anything from full approach. 6×full approach vaults at a working grip, full recovery; stop after two consecutive misses for the same reason.

Shot put / discus / hammer / javelin

Standing throws. 10×stand throws, 7.26 kg shot (or the competition implement), full recovery. Purpose: release mechanics without the approach.

Full throws. 12×full throws, 2 kg discus, in sets of 3 with a technical cue per set. Measure every throw; the spread across the session matters as much as the best.

Overweight / underweight. 6×stand throws, 8 kg shot for strength; 6×full throws, 1.75 kg discus for release speed. Never more than one of these in a week, and not in competition season for most athletes.

Medicine ball. 3×10 overhead backwards throws, 4 kg, 3×8 chest throws, 4 kg, measured. Purpose: general power; the numbers are a fitness read across the season.

Javelin substitutes 5-stride crossover throws, 800 g for the standing throws and adds runway run-throughs exactly like a jumper.

Multi-events

A multi-eventer's week borrows the technical sessions above at lower volume and adds one thing nobody else does: event pairs. Hurdles session followed immediately by a shot session rehearses the fatigue and the mental switch of day one. The training log for a decathlete is therefore ten logs, and the useful question each week is which two events got the least attention.

Using these

Pick the sessions for your event, keep the purposes, change the numbers to your level. Then write down what you actually did, including the rest and the conditions. A session that lives in your head is a workout; a session in a log is a data point you can compare with next month's. If you want the structure to do the remembering for you, that is what Trackbuddy's event-aware logging is for (logging).