Tracks can be of varying sizes, but the standard track is 400 meters around, which is about a ¼ mile. Because a coach can see everyone, observe your running, and time you accurately, the track is a great place to work on your running stride and technique, and to monitor your speed and fitness improvements! And since the track has markers that indicate every 100 meters, with the help of a stopwatch, it’s also a great way to learn to pace yourself.

There is no such thing as a standard track workout. But typically you begin with about 15 minutes warm-up (as you should with all workouts), followed by stretches and technique related running drills. Then comes the main workout, which is generally composed of repeated sets of running intervals at specified levels of intensity, with pre-defined rest intervals in between. The running sets can include shorter distances such as 200 meters (1/8 of a mile, or 1/2 way around the track), or longer intervals like 800s (1/2 mile, or twice around the track) or even 1600 meters (about a mile). After the main workout, you should always warm-down and stretch properly.

Here’s a (random) example of a track workout:

   2 x 200meters (rest interval slow-jog 30 seconds after each 200)
   2 x 400meters (rest interval 45 second after each 400)
   2 x 600meters (rest interval 1 min after each 600)
   2 x 400meters (RI 45sec after each 400)
   2 x 200meters (RI 30sec after 200)

Note that in this example, total running distance is only 2+ miles, which might seem like very little. But a workout such as this would likely be done at high intensity levels (which you can ensure with guidance from the coach and by using a Heart-rate monitor). You would surely feel more tired by the end of the workout than after an average continuous 2-3 mile jog.