Whether you are trying to run a faster mile or marathon you should be working out on a running track. Perhaps the thought of completing a track session is not as appealing as doing a tempo run on your favorite course. Maybe it has been years since you have even stepped foot on a track. With just one or two track workouts per week you may become a stronger and more competitive runner.

The surface of a track is a safe place to perform walking and skipping drills. Basic drills include straight-leg raises, high knees, butt kicks, and skips. Perform drills rhythmically using your foot strike as the beat. Drill training builds leg strength and quickness. Give yourself ample recovery between sets of about 50 meters of drills. It is important that your form is good before you advance to performing drills at a quicker pace.

Begin your strides after you complete your drills. Strides should range from 30 to 100 meters. Gradually increase your pace while striding. Sprinting is best reserved for experienced runners training for the shorter distances. Use lightweight running shoes or racing flats for ease of movement. Use regular- weight running shoes if you are a beginner or recovering from an injury. Track spikes are best used by competitive runners on rubberized surfaces.

Interval training develops endurance. Short intervals should be faster than race pace. Long intervals should be slower than race pace. Race pace is your best actual time of your goal race. The distance of an interval should range from 200 to 3000 meters. Your rest between intervals should be approximately the same time it took you to perform the interval. A workout may include four to sixteen of the same or varying distances. Don't over do it--the faster the interval the longer the rest. More is not always better. Be creative. Walk or jog between intervals--this is a good time to drink fluids.

You should find favorable use of your neighborhood school asphalt or rubberized asphalt track. The best quality track surfaces will be found at college facilities that often require permission for use and are only available during certain hours. Be sure to move to the outside lanes during your warm-up and warm-down. Only use lane one during interval runs as a courtesy to other runners and always pass runners on the right.