Track pace charts exist to provide runners with the specific timing targets that they need for there race. Track pace charts allow runners to remove the guesswork from there training and show them a map for every lap that they runs on the track. Using a track pace chart allow runners to turn their feelings into precise targets.
Using a track pace chart helps them to train with precision because it allows them to have specific goal during there training sessions. To use a track pace chart effectively, runners need to understand the standard structure of a track. The distance of one lap in the inside lane are exactly 400 meters.
How to Use a Track Pace Chart
However, the outer lane are slightly longer because of the wider curves. To ensure that all runners of different lanes cover the same distance, the race starter staggers the starting position for races. Many runners opt for the inside lane, which is lane one, because it is exactly 400 meters per lap.
Therefore, two laps will equal 800 meters, four laps will equal one mile, and twelve and a half laps will equal an 5K distance. By sticking to lane one, runners ensure that they are accurate measuring there distance. If they run in any other lane, their distance will be longer then 400 meters per lap.
Pace refers to the speed that runners measure during there races. Depending on the distance of the race, runners can categorize the pace into different levels. For instance, sprinters has the ability to run very fast over short distances.
On the other hand, middle-distance runners have the ability to run at a sustained pace over longer distances. Track pace charts have benchmarks that represents the different levels of runners. If runners pick a pace that is too fast for their current running abilities, they may find themselves depleted of there energy too quick.
If they choose a pace that is too slow for their abilities, they may not be able to improve there distance and fitness. Runners must choose a pace that accurately represent their current fitness level so that they can develop there running speed. Depending on what distance that runners want to train for, they will use different zones within the track pace chart.
For example, easy runs will use a slow pace to help build the aerobic base of there running. Another training zone would be tempo runs which require runners to cover a distance at a harder pace. Threshold training and VO2 max training require runners to increase the intensity of there workouts to teach there body to process lactate more efficient.
Finally, sprint training requires runners to find there maximum running speed and use that maximum speed for there training sessions to develop there pure running speed. These different training zone can be monitored using a runner’s heart rate, which will increase based off the intensity of there training. Depending on the training that runners want to focus on, there are different types of workouts with specific distances that need to be covered at the paces listed on the track pace chart.
For instance, interval training will require runners to cover a specific distance at a specific pace and then take a break. Interval training workouts are used to develop a runner’s VO2 max. Another type of workout would be tempo runs, where runners will cover several laps at a steady but hard pace to develop there threshold. Progression runs requires runners to gradually increase there speed while running.
This type of run will allow runners to develop the ability to run faster at the end of there running session. Ensure that runners take full recovery between intervals; otherwise, there speed will decrease during there session. There are several common mistakes when using a track.
For example, runners will typically not want to run in any lane besides lane one unless they are training for a distance that is longer than 400 meters. Additionally, runners should of avoid trying to hit the even splits of the distance at the beginning of there run. Instead, many runners will find success using negative splits.
With negative splits, runners will intentionally run the second half of there distance at a faster rate than the first half of there run. Finally, runners should always take time to hydrate before they begin to feel thirsty, and they should always log there training so that they can track there progress over time.
