Skip Nav
All the Reasons I Loved Being on the Paleo Diet (and the Reason I Decided to Stop)
Celebrity Trainers
Weight Loss Begins in the Mind, Not the Kitchen, According to This Expert
Healthy Recipes
26 Healthy Salads That Don't Use Leafy Greens

Track Running Workout: Intervals

Torch Calories at the Track: Outdoor Interval Workout

Interval training torches calories, increases your speed, and targets belly fat and with this trifecta of benefits, what's not to love? But intervals are tough, both mentally and physically. I wish I could say that I love this workout, but that would be a lie. Just ask my running buddy to tell you how I curse when doing this interval sprint. I can, however, easily admit that I love how I feel afterward, and I love that I burn over 450 calories while doing it.

This workout involves sprinting, so run as fast as you can. Since this run can be a little confusing, before you start, mentally divide the track into four equal quarters since you will be running 100-yard sprints at different points around the track. This is not a beginner workout and you should have a strong running/aerobic fitness level before doing this workout. Even if you don't like to race, this is a great way to add spark to your running routine and help you move past a weight-loss plateau.


Four slow laps around the track
Dynamic warmup

  • 20 high-knee marching steps
  • 20 butt kickers
  • Skip 20 steps
  • Skip with kick 20 steps
  • 20 heel walks
  • 20 toe walks


Note: You can walk or jog slowly during the recovery period

Jog 400 yards (one lap at most tracks)
Sprint 100 yards
Recover* 400 yards
Sprint 100 yards
Recover 300 yards
Sprint 100 yards
Recover 200 yards
Sprint 100 yards
Recover 100 yards
Sprint 100 yards
Recover 400 to 800 yards

Repeat workout one more time!


Jog 800 yards

Try the workout and let me know what you think. Running intervals like this has definitely made my steady-paced, longer runs feel dreamy.

Image Source: Thinkstock
Around The Web
Join The Conversation
darc5204 darc5204 7 years
Haha, Jessy. This actually looks like a high school track workout to me. Not that it's a bad thing.
LOVErickii LOVErickii 7 years
i'll save this for when i'm a little fitter, going to work on getting the EA Sports Active since this snap Sydney winter has severely halted my new found enthusiasm for exercise!!
jessy777 jessy777 7 years
I haven't run on a track since high school Too many days of suicide miles and bleachers that made me want to cry traumatized me. I will have to try this out because I am looking to over haul my workout plan.
sugarfan sugarfan 7 years
I'm on week four of interval training and it is really helping with my speed and strength. It's a quick but not-so-easy workout that really pays off.
Asche Asche 7 years
ahh Zulkey, I misunderstood! sorry :)
kia kia 7 years
I love interval training! On the track or in the pool. It seems like it sucks at the moment, but it feels so good when it is done.
tlsgirl tlsgirl 7 years
Fit - I just have to say that I totally love how real you are with your readers. It's always nice to know that sometimes I'm not the only one cursing after a hard workout!
Zulkey Zulkey 7 years
oh, I do run outside plenty but I don't have a track nearby with which to really accurately gauge my distance--I think this workout sounds like it needs to be somewhere where you can judge such things? Maybe I'm wrong.
Asche Asche 7 years
THanks Fit! I've been looking for a good track workout. @Zulkey: If it's possible for you, I would try to run outside when possible. Maybe Fit will disagree with me, but I think running on a treadmill is much easier than running outdoors. I used to run on a treadmill, but then when I would run outside I couldn't figure out why I had no endurance. I realized that I had been relying on a machine to set my pace, so when I would run on my own I would simply give up much faster. I experimented with a running schedule, like the one posted earlier this week, and it really changed my life. I'm in MUCH better shape than when I trained indoors, and I find that running outdoors helps me to hit weight loss plateaus less frequently.
Zulkey Zulkey 7 years
if there's a way to replicate it on the treadmill I might try it (as long as it's not something that's too confusing!) I ran my first 5K this weekend and am interested in finding new ways to challenge myself now.
Fitness Fitness 7 years
Ha! I have to be honest with you all about my feeling for sprinting. This is one of those workouts that is hard, but really pays off.
Zulkey Zulkey 7 years
"I wish I could say that I love this workout, but that would be a lie." Heh, way to sell it!
How to Tone Your Legs and Butt When Running
Beginner Running Tips
Treadmill Workouts For the Beginner to Advanced
How to Pace Yourself While Running
Running For Weight Loss
Is It Bad to Exercise Twice in One Day?
Why CrossFit Is Better Than Running

POPSUGAR, the #1 independent media and technology company for women. Where more than 75 million women go for original, inspirational content that feeds their passions and interests.

From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds