Race Pace Simulation Workouts

Race pace simulation workouts and speed workouts for track and field will include several factors for the coach and athlete. Everyone is looking for the magic workout or the one key to success in the top programs.

Digital Track and Field has provided samples of the training system used by Coach Joey Woody from the University of Iowa. Coaches can experiment and develop similar workouts based on the needs of individual athletes.

There are several types of speed workouts for track and field sprinters from the 100 meters to 400 meter races. Training at race pace simulation are generally more intense than building endurance. Track and field workouts with race pace simulation should be followed by a less intense training day. A good coaching method for track and field is to alternate speed workouts with easier training days.

Race Pace Simulation Factors

  • Distance
  • Intensity
  • Repetitions
  • Sets
  • Recovery

Race Pace Simulation for Short Distances (50-75% of race distance)

  • Multiple repetitions under distance at 90-100+% Vmax

  • 100-200 meter runners (60-150 meter training distance)

  • 400 meter runners (150-300 meter training distance)

  • Short rest intervals (2-3 minutes)

  • Long set intervals (7-8 minute set intervals)

  • Longer the training distances require more recovery time

Race Pace Simulation for Medium Distances (75-90% of race distance)

  • Multiple repetitions slightly under distance at 90-95% Vmax

  • 100-200 meter runners (75-150 meter training distance)

  • 400 meter runners (250-300 meter training distance)

  • Short rest intervals (2-3 minutes)

  • Long set intervals (5-8 minute set intervals)

  • Longer the training distances require more recovery time

Race Pace Simulation for Longer Distances (90-115% of race distance)

  • Multiple repetitions over distance

  • 100-200 meter runners at 90-95% Vmax

  • 400 meter runners at 85-95% Vmax

  • Short rest intervals (2-10 minutes)

  • Long set intervals (8-20 minutes set intervals)

  • Longer the training distances require more recovery time

Speed Workouts for Track and Field

Race Pace Simulation 100m (Short Distance)

  • 8x30m @95%
  • 4 minute recovery

Race Pace Simulation 200m (Short Distance)

  • 2 sets x (3x100m) @95% of 200 meter pace
  • 3 minute recovery between repetitions
  • 10 minute rest between sets 

 Race Pace Simulation 400m (Short Distance)

  • 2 sets (4x100 meter) at 95-95% 400 meter pace
  • 30-60 seconds rest between reps
  • 5-8 minute rest between sets

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