Activity: The Olympic Athletics Track Activity: The Olympic Athletics Track Have you ever watched some of the races in the Olympic Games and wondered why the athletes don't all start from the same part of the track? It is called a "staggered start". Why a Staggered Start? If they all started from the same line, then the athletes in the outer lanes would have to run further than the athletes in the inner lanes, because of the semicircles at the top and bottom of the track. So each lane has to have a special starting position so they all have to run the same distance. Let's learn how to calculate the correct positions for the 400 m running race How Far? How far does each athlete run when he/she completes one lap of the track? Let's look first at the route followed by the runner in Lane 1 (the inside lane). The rules state that you measure 0.3 m from the inner edge of the lane (about where the runner runs) for Lane 1 if there is a curb.

And 0.2 m for all other lanes: From the IAAF Rulebook, Rule 160.2 So this is what it looks like for Lane 1: On the curved sections Lane 1 has a radius of 36.5, but we need to add 0.3 m for the "running position", for a total of 36.8 m And together the two curved parts make a circle of radius 36.8m. See the page Circle to learn more about radius and circumference. So, how far would you have to run? Answer: the Circumference of the circle (plus the straight parts) The radius is 36.8 m So the Circumference = 2 × π × radius = 2 × π × 36.8 m = 231.22 m Add the two straight section of 84.39 m: 231.22 + 2 × 84.39 m = 231.22 + 168.78 = 400 m Wow! The inside lane is exactly 400 m. Well, that is how it is designed.

But What About Lane 2? Each lane is 1220 wide, so the radius for Lane 2 is 36.5 + 1.22 = 37.72 m And we need to add 0.2 m for the Lane 2 "running position" (remember: 0.3 m for Lane 1, 0.2 m for other lanes), for a total of 37.92 m The radius is 37.92 m So the Circumference = 2 × π × 37.92 m = 238.26 m (to nearest 0.01m) Add the two straight section of 84.39 m: 238.26 m + 2 × 84.39 m = 238.26 m + 168.78 m = 407.04 m That is 7.04 m longer than Lane 1 ... ... so Lane 2 should start 7.04 m after Lane 1 to be fair Your Turn Can you complete the following table?

Lane 8 You should have found that the runner in Lane 8 starts about 53 meters in front of the runner in Lane 1! Does that surprise you? Is it fair? It's fair because, with the staggered start, each athlete runs exactly 400 meters. But some people say that the athletes in the inner lanes have an advantage because they can see the other athletes, and know what work they need to do to catch up. On the other hand, others argue that the athletes in the outer lanes don't have such tight curves to run. So, unless all races could be run on a straight stretch (like the 100 meters), it will never be totally fair. Bonus Activity: Area You might want to investigate the area of each lane (imagine you want to paint them different colors). The area is made up of the circular area and the straights. We don't want the athletes running position, we want the radius of the edge.

The radius of the inside of Lane 1 is 36.5 m, so the radius of the outside of Lane 1 (which is the same as the radius of the inside of Lane 2) must be 36.5 m + 1.22 m = 37.72 m Area = π × radius2 (read more on the Circle page) And the area of both straights = 2 × 1.22 m × 84.39 m = 205.9 m2 (to one decimal). You can do the rest! Will the areas be different? By a little, or a lot? Lane How many laps on a track is 300 meters? | Reference.com How many laps on a track is 300 meters? A: Quick Answer A standard running track is 400 meters around, so 300 meters is equal to 3/4 of one lap, according to Amateur Endurance. Each lane of the track has a different starting point to accommodate for the additional length of the outside lanes.

Full Answer Four laps around a standard-size track is 1,600 meters, which is slightly less than 1 mile. A track has between four and eight lanes, although a competition track needs to have at least six lanes, according to the Department of Sport and Recreation for the government of Western Australia. Tracks usually are surfaced with grass, cinder or a synthetic material. How many laps around a track is a mile? | Reference.com How many laps around a track is a mile? A: Quick Answer Four laps around a standard outdoor track in lane 2 is 1.01 miles, while four laps in lane 1 is 0.99 miles. Running in lanes that are further from the center of the track results in running slightly longer distances. For instance, four laps in lane 8 is 1.13 miles. Full Answer One mile is equivalent to 1,609 meters, which is equal to 5,280 feet. The majority of outdoor tracks are built such that the inner lane (lane 1) is exactly 400 meters, which is equal to 1,312.3 feet.

Track lanes have a standard width of 1.22 meters, so for every lane out from the center, the lap length increases by approximately 7.67 meters, or 25 feet. On nonstandard tracks, some work must be done to determine the number of laps in a mile. Walk one circuit of the track, and count the number of paces. Multiply stride length, which is approximately 2.25 feet, by the number of paces to calculate the length in feet of one lap. Divide 5,280 feet by lap length to calculate the number of laps that equals one mile. If the result is not a whole number, round up to the nearest whole number for a decimal portion 0.5 or greater, and round down for a decimal portion less than 0.5. Track Calculator TRACK CALCULATOR NOTE: To use the calculator, a red "Java Enabled" must appear at right --> . If the phrase does not appear, change your browser settings to enable Java (or JavaScript). Have you ever been frustrated by having to use the outer lanes of the local high school or college track.

You know what you want to do in Lane 1 but are not sure how to adapt your plan to the outer lanes. You could give up on using the track, you could bully your way onto Lane 1, OR you could use our Track Calculator to develop confidence in using any lane of the track for almost any workout. With this Calculator, you can easily perform the following functions: FUNCTION - example question that can be answered by the function convert distance to laps - How many laps must I complete to cover 5 miles in Lane 8? convert laps to distance - How far did I go if I just completed 12 1/2 laps in Lane 3? convert pace to lap time - What lap time in Lane 5 equates to a 6-minute/kilometer pace? convert lap time to pace - What was my mile/kilometer pace if my lap time in Lane 1 was 2:35? compare lane lap times - How do lap times vary by lane if moving at the same mile pace? If you have questions about the calculator and its calculations, please see See NOTE 1 and the other notes for answers.

If your workouts are on a track that has an odd shape (e.g., curves are not circular arcs), please see NOTE 2 before proceeding. Otherwise, let's get right to the Calculator . If you find an error, please click here . To begin, you must do Steps 1-3 to enter (or verify) the correct information for the track being used. Frequently-used values have been pre-entered in all three steps. Change them only if required. Step 1. ENTER THE TRACK SIZE (i.e., the distance covered when completing one lap - normally in Lane 1) and select the unit of measure. most outdoor tracks are either 400 meters or 440 yards (4 laps to a mile) most indoor tracks are either 200 meters or 220 yards (8 laps to a mile) See NOTE 3 for determining track size. Also note that a very small number of tracks use a lane other than Lane 1 to define the track size (see NOTE 4 ). If the size you entered is not based on Lane 1, select the lane number upon which the size is based. SIZE UNIT OF MEASURE BASED ON LANE Step 2.

ENTER THE LANE WIDTH of lanes on the track (they should all be the same width). While the best tracks (IAAF, Olympic, etc.) have lanes that are 1.22m to 1.25m wide, most high school and college tracks have lane widths measured in inches (e.g., 42"). See NOTE 5 for information on how to measure lane width. LANE WIDTH UNIT OF MEASURE Step 3. IS THERE A RAISED CURB on the inside of Lane 1 (normally 2" - 2.5" high)? If there is, select "yes." If the inside edge of Lane 1 is defined only by a painted line, select "no." See NOTE 6 for further information about curbs. Now that you have completed Steps 1 - 3, select a calculation section below, enter the requested parameter(s), and click on the "click here" calculation button for that section. After noting (or printing) the results, enter different parameters for the same calculation or proceed to another calculation section. Drop down to covert .. dist-to-laps .. laps-to-dist .. pace-to-time .. time-to-pace ..

lane-vs-lane SECTION A - CONVERT DISTANCE TO LAPS Enter how far you want to walk or run --> and the unit of measure --> ; then to calculate the number of laps that must be completed in a given lane to cover the distance entered. The number of laps required in each lane are then displayed below. LANE 1 LANE 7 LANE 8 For example: You want to cover 5 miles on the track in Lane 8, and need to know how many laps you must complete to do it. To find the answer, enter "5" as the distance and select "miles" as the unit of measure -- then click on the calculation button. The number of laps required to cover 5 miles in Lane 8 appears in the windows labeled "Lane 8." If you want to cover 10 kilometers, enter "10" as the distance and select "kilometers" as the unit of measure -- then click on the calculation button to display the number of laps required.

SECTION B - CONVERT LAPS TO DISTANCE Enter number of laps planned/completed --> (add .25 for 1/4 lap; add .50 for 1/2 lap; etc.); then to calculate the distance covered in miles (M) and kilometers (K); LANE 1 LANE 7 LANE 8 For example: You just completed 12 1/2 laps in Lane 3, and need to know how far you traveled. To find the answer, enter "12.5" as the number of laps -- then click on the calculation button. The distance you traveled (in miles and kilometers) appears in the windows labeled "Lane 3." SECTION C - CONVERT PACE TO LAP TIME Enter the pace in minutes (2-20) --> and seconds (0-59) --> to calculate the equivalent lap times and display them below. LANE 1 LANE 7 LANE 8 For example: You want to walk or run at 6-minute-per-kilometer pace, and need to know what your lap time should be in Lane 5 to go at that speed.

To find the answer, enter "6" as the minutes, "00" as the seconds, and select "per kilometer" as the unit of measure -- then click on the calculation button. The Lane 5 lap time required to travel at a 6-minute-per-kilometer pace will appear under the windows labeled "Lane 5." SECTION D - CONVERT LAP TIME TO PACE Enter the lap time in minutes (0-9) --> and seconds (0-59) --> to calculate your pace per Mile (/M) and per Kilometer (/K) in all lanes. LANE 1 LANE 7 LANE 8 For example: Your lap time in Lane 1 was 2:35, and you want to know at what pace you were walking. To find the answer, enter "2" as the minutes and "35" as the seconds -- then click on the calculation button. Your mile and kilometer pace will appear in the windows labeled "Lane 1." SECTION E - COMPARE LANE LAP TIMES Enter lap time in minutes (1-9) --> , seconds (0-59) --> , and reference lane --> then to calculate the equivalent times in the other lanes.

Note that the time you entered will appear in the window below the lane number you entered. LANE 1 LANE 7 LANE 8 For example: You normally walk or run a lap in Lane 1 in 2:10, and need how what your lap time should be in the other lanes if you are going at the same speed. To find the answer, enter "2" as the minutes, "10" as the seconds, and "1" as the reference lane -- then click on the calculation button. The equivalent lap times for Lanes 2 - 8 will appear in the windows (as will the time you entered in the window marked "Lane 1"). Note that any lane can be used as the reference lane. NOTES : NOTE 1 - GENERAL: All conversions to and from the metric system are based on 1 foot equaling .3048 meters. For lap and pace time entries, no entry in the minutes or seconds box is considered to be a zero. All pace times are shown in whole seconds where .5 seconds or higher is rounded up to the next higher second.

All lap times are shown in tenths of a second where .05 seconds or higher is rounded up to the next higher tenth of a second. NOTE 2 - TRACK SHAPE: This calculator is only accurate on tracks that are circular, or which consist of 2 or more straightaways connected by curves that are arcs of a circle. For tracks of other shapes, the calculations will be only reasonable approximations -- though very useable for most people. NOTE 3 - TRACK SIZE: Tracks are defined by the distance traveled during one circuit of the primary lane (usually Lane 1). For example, a "400-meter track" usually indicates that one lap in Lane 1 covers 400 meters. The size of the track should be available from the office of the athletic staff that operates the track, and may be available from people who regularly use the track (though caution should be exercised in taking their word for it). One indicator of a 400-meter outdoor track or 200-meter indoor track is the presence of only one arced starting line.

On 440-yard outdoor tracks and 220-yard indoor tracks, other arcs appear beyond the main starting arc and are marked as the 200-meter (indoor) or 400-meter (outdoor) starting lines. One simple method for measuring a track is to rent a surveyor's wheel from a local equipment rental agency for a few hours (or borrow one if possible) and actually measure the length of Lane 1. After resetting the measurement counter to zero, roll the wheel along a path 20cm or 8" out from the inside line of Lane 1 (30cm or 12" out from a curb) for about three laps and divide the total reading by the number of laps measured. If needed, multiply feet by .3048 to obtain the average distance in meters. Most outdoor tracks are 400 meters (1312' 4") or 440 yards (1320' 0" or 402.336 meters).

Most indoor tracks are 200 meters (656' 2") or 220 yards (660' 0" or 201.168 meters). If your own measurement is fairly close to one of these numbers, you can probably assume the track is of a standard size. As an example, a 3-lap test with my wheel yielded an average lap length of 1309' 8" (or 399.19 meters) for a 400-meter track with no curb. The difference comes from a combination of a less-than-perfect wheel, my measuring the curves at more or less than 20cm from the inside line, and some weaving as I tried to maintain the 20cm separation. (Using the same wheel to measure the width of all six lanes yielded an average lane width right at 42".) NOTE 4 - REFERENCE LANE VARIATIONS: A very few tracks are defined by the length of a lap in a lane other than Lane 1. This practice often reflects the placement of a track in a very confined space, and most often appears with indoor tracks.

In such cases, the "reference" lane usually serves as Lane 1 during a track competition, and the inner lanes are usually considered as practice lanes. When using this calculator for such tracks, enter the number of the "reference" lane when entering the track size and the calculator will properly calculate the distance around all outer (longer) lanes and inner (shorter) lanes. It should be noted that the width of the inner "practice" lanes on such a track might be of a different width than the outer "official" lanes. If this is the case, this calculator will be valid only (1.) for the inner lanes plus the "reference" lane (if the width of the inner lanes is entered), OR (2.) for the "reference" lane plus the outer lanes (if the width of the outer lanes is entered). In either case, the track size (which refers to the "reference" lane) and number of the "reference" lane should be entered above in setting the track size. On such tracks, there is a curb only if it exists on the inside of the "reference" lane. NOTE 5 - LANE WIDTH: A lane's width includes the width of one AND ONLY ONE line defining the lane (as illustrated below).

The lane width on the track should be available from the office of the athletic staff that operates the track, or can be measured with a measuring tape. If hand measured, it is recommended that you measure the width of 3-5 middle lanes (including the width of the same number of lines) and divide by the total by the number of lanes measured. Note that a metric width of 1.22 meters (48.03") is very close to the width of a 48" lane, and you may not be able to (or care to) discern the difference. It is recommended that you NOT use the inner or outer lanes to make your lane measurements because the inside line (or curb) of Lane 1, and the outside line of the outer lane, may not be the same width as the lines between two lanes. The widths of the inside-most and outside-most lines are apparently not critical to the proper layout of a track.

Per standards of track design, all calculations are based on a person walking a path 20 centimeters (about 8 inches) from the line defining the side of the lane nearer the center of the track EXCEPT in Lane 1 of a track with a curb where a person is considered to be walking a path 30 centimeters (about 12 inches) from the curb. See illustration below where the dotted line is the person's walking path. NOTE 6 - CURBS: By the rule book, curbs are 5cm (2") wide and 5cm (2") high -- or 6.5cm (2.5") high if raised to permit water to drain under it. They are installed to help insure that an athlete does not follow a path inside of Lane 1 during a race. I want to thank Dr. Wayne Armbrust for his technical help in my preparation of this Web page. Wayne is the president of Computomarx, a firm that provides track and field products and consulting services -- including support for the proper marking of track surfaces. For more information about Computomarx, go to .

Please note, however, that any errors in the text on, or calculations made by, this Web page are solely my responsibility as the Webmaster. FOUND AN ERROR? This page is intended to serve walkers and runners, novices and world-class athletes -- anyone who uses a track. If you find ANY errors (however minor) in the narrative, assumptions, parameters, or calculations of this Web page, please e-mail me at Phowell222@aol.com . Comments and suggestions are also most welcome. Phil Howell, Webmaster What Is the Distance Around a Running Track for Each Lane? | LIVESTRONG.COM What Is the Distance Around a Running Track for Each Lane? by KURT SCHUSTER Last Updated: Oct 12, 2013 Kurt Schuster Kurt Schuster is a Master Personal Trainer and Wellness Coach. He has been writing since 1988 and has had articles appear in the "O.C. Register," "The Rosette," and "Soundboard." Schuster is a Gold Certified Advanced Health and Fitness Specialist and holds certifications from ACSM, ISSA, ACE and NBFE. Running track.

Photo Credit Photos.com/Photos.com/Getty Images Today running tracks vary in length from less than 100 yards to greater than 400 meters. Over the course of time mankind has chosen to run because it is fun, to deliver something or to obtain a health benefit. Sometimes it is convenient to run on a track but how far is that lap around the track? In 1913 the International Amateur Athletic Federation was formed by representatives from 16 countries and has established standards for sporting events including the distance around a running track. Ancient and Modern Running Events At the earliest recorded Olympics competitors ran races including a one-stade sprint, a two-stade race, and a long-distance run which ranged from seven to 24 stades. A stade was one length of the stadium in Olympia. Running for sport faded from public interest for many years but was reintroduced to the public in 1866 with the first English championships. About 30 years later, in 1896, the first modern Olympic games were held outside Greece where competitors ran races of 100 meters and up.

Types of Running Tracks Running tracks can be located indoor or outdoor and the surfaces can be made of compacted dirt or synthetic substances. The compacted dirt track is the least expensive but the most dangerous since when the surface becomes wet pockets of mud form and the running surface becomes slippery. There are several types of synthetic track surfaces which provide a running surface of exceptional durability, uniformity and safety. Synthetic tracks are always safe though more susceptible to damage from improper use. It is common that users of synthetic tracks are asked to run only on the outside lanes. Modern Track Designs Running tracks built today are designed to be in compliance with guidelines established by the IAAF. In those guidelines the measuring line, which is 20 to 30 centimeters from the inside of the track, measures 400 meters. There are several variations on how curves and straightaways are arranged with some designs having two equal curves and two equal straightaways that are 84.4 meters in length while other designs have straightaways up to 100 meters in length.

The Distances Around Each Lane Since the distance around the track in lane one, the inside lane, is 400 meters the distance around the track for the other lanes can be calculated by knowing the lane width and a few other measurements. The formula, L = 2S + 2pi(R + (n-1)w) can be used to calculate the distances around the track for the various lanes. In this formula L equals the lane distance, S equals the length of the straightaway, R is the radius of the turn, n is the lane number and w is the width of the lane. Since the IAAF has standardized track lane widths at 1.22 meters the above formula calculates the distance around the track in lane 2 as 407.67 meters, lane 3 as 415.33 meters, lane 4 as 423 meters, lane 5 as 430.66 meters, lane 6 as 433.38 meters, lane 7 as 446 meters and lane 8 as 453.66 meters.

Significance Since it is common practice that amateur runners are allowed to run in lanes four through eight it can be seen that they are running a greater distance than 400 meters per lap. Four times around the track in lane four is almost 1700 meters, 100 meters more than the distance in lane one. While a runner utilizing lane eight for four laps will run almost 1815 meters or 215 meters further than they would if they ran in lane one. Related Searches Lose Weight. Feel Great Change your life with MyPlate by LIVESTRONG.COM GOAL Gain 2 pounds per week Gain 1.5 pounds per week Gain 1 pound per week Gain 0.5 pound per week Maintain my current weight Lose 0.5 pound per week Lose 1 pound per week Lose 1.5 pounds per week Lose 2 pounds per week GENDER How Far Is 1500 Meters? How Far Is 1500 Meters? Search the site By Christine Luff Updated May 19, 2016 1500 meters is approximately .93 miles or 1.5 kilometers.

The 1500-meter run is a popular middle distance track event in track and field competitions, from youth track and field all the way up to the Olympic level. So how many laps of the track does it take to complete 1500 meters? A lap of most running tracks is equal to 400 meters, so it would take 3.75 laps to equal 1,500 meters. Many American high schools actually feature the mile race (4 laps of the track) in their track and field competitions, rather than the 1500-meter race. If you'd like to improve your time in the 1500-meter event or you're hoping to build up to running 1500 meters without stopping, here are some training programs and advice. Although these schedules and tips are for the mile distance, the distances are so close that the approach is the same. 4-Week Beginner Program to Run a Mile : This four-week training program is designed for total beginner run/walkers who want to build up to running a mile. This program is a run/walk to continuous running program. Each week, you'll make a slight increase to your running distance and a decrease in your walking distance.

By the end of four weeks, you'll be able to run one mile without stopping. Tips for Running a Mile Without Stopping : If you're trying to run a mile without taking a walk break or feeling like you need to stop completely, here are some tips to help you reach your goal. How to Run a Faster Mile : Whether you're a high school track athlete, beginner runner, or a masters runner , you can make some small changes to improve your pace. Here are some tips for shaving some time off your mile PR. Track and Field Events: Running Events Track and Field Events: Running Events Track and Field Events: Running Events Tom Merton / Getty Images Updated September 23, 2016. Sprints 60-meter run: The briefest event, over in just a few seconds, this is the short sprint of choice on smaller indoor tracks, as the distance allows for a straight run without any curves. While the start is important in all sprints, bursting out of the blocks is vital in the 60 meters, because there’s very little time to recover from a poor start. 100-meter run: The outdoor straight sprint is one of track and field’s glamor events.

As with the 60 meters, runners remain in assigned lanes, with the fastest runners given the middle lanes of a multi-heat event. While some runners have favorite spots, lane placement isn’t as vital in a race with no curves. While a fast start is important, a runner who’s beaten out of the blocks does have some time to recover. 200-meter run: Because runners must negotiate a curve in this event, the competitors’ assigned lanes are staggered, so each runs the same distance. Running a curve is different from dashing down a straight lane: competitors will try to remain as close to the inside line as possible without stepping on the line, with is cause for disqualification. Endurance begins to come into play, as 200-meter runners must not only be fast but must maintain their speed. continue reading below our video What Size Bike Should I Buy? 400-meter run: One full lap around an outdoor track. Runners remain in their assigned lanes and receive staggered starts. Although competitors begin in starting blocks – and the 400 is technically considered a sprint – the runners must pace themselves a bit. Come-from-behind victories on the final straight are not unusual.

Read more about how to conserve energy in multi-heat sprint events. Middle Distance Races 800-meter run: Runners begin from a standing start in staggered lanes. After the first turn, however, runners may leave their lanes, at which point competitors dash for their favorite spots, at or near the inside lane. Some 800-meter runners enjoy success by leading from the start and maintaining as much of their pace as possible, while others use the first lap to establish a clear spot on the track, then unleash a finishing kick on lap two. 1500-meter run/mile run: Approximately four laps around a standard outdoor track (1500 runs a bit less than four full laps, the mile just a touch more), these races are tactical affairs in which the eventual winner generally establishes position in the middle or even the back of the pack in the early laps. The runners begin along a curved line, then almost immediately break out of their lane and move toward the inside of the track. Read more about the greatest men's and women's mile run performances. Long Distance Races 3000-meter run: This is a primary indoor event – it’s part of the World Indoor Championships – but it’s also run outdoors.

The 3000 marks the start of the long distance events , as the 1500 and the mile are considered middle distance races. Runners begin on a slightly curved starting line (the curve is greater on the smaller indoor track) but don’t run in lanes, so the start is mainly a competition to gain a runner’s favored position on the track. Endurance is paramount at this distance, and above, with top speeds reserved for the final lap. 5000-meter run : Competitors start on a curved line and can immediately run anywhere on the track, leading to a large initial pack typically stretching three four lanes wide, depending on how many runners are racing. While all distance races are tactical events to some degree, competitors at this distance and above are to a large extent running to their own pace most of the way, rather than responding to their opponents. Runners must know how fast they can go at different stages of the race to achieve the best possible time. Tactics come to the fore in the final laps, as runners position themselves for the race to the finish.

While it’s advantageous to run an inside line – on which a runner travels a shorter distance around the curves – running too far inside can result in a competitor being boxed in by slower runners and not being able to break out at the crucial moment. 10,000-meter run: The longest track event, it also begins with a curved starting line but is run without lanes. Jockeying for position at the start isn’t as important because of the greater distance. As with the 5,000, each competitor must know his own pace. Running along an inside line is less hazardous for premier runners because slower runners will drop off the pace as the longer event progresses, leaving a smaller number of runners jockeying for position in the final laps. Most great long distance racers rely on a strong finishing kick to win. Marathon run : This is generally a stand-alone event, but is part of major meets such as the Olympics and the World Championships, where it often starts and ends inside of the stadium. Originally measuring 26 miles, 385 yards, it’s now 42.195 kilometers. Runners begin in a pack, but the start is inconsequential.

Competitors go at their own pace, with the primary goal of many being simply to finish. Top competitors will pace themselves and try to run consistent splits from beginning to end. How to Run Track Workouts - The Runner's Resource The Runner's Resource Books How to Run Track Workouts Track workouts are extremely beneficial to runners. These types of workouts are generally performed on a 400 meter track in separate intervals that combine fast running with slow recovery jogging. Track workouts teach a runner’s body how to run fast and the condition the mind to concentrate during strenuous running. These workouts are essential in developing the kind of leg turnover needed to race well. What are Track Workouts? Track workouts are planned training sessions on a track where a runner alternates fast and slow running. Track workouts include sessions like “8 X 200 meters with 2 minutes rest.” This translates into doing 8 repeats of 200 meters (half of a 400 meter lap) with 2 minutes of rest in between each interval.

Another example is “12 X 400 meters with equal rest.” In this track workout, a runner runs 12 400 meter (full lap) repeats with a rest period that is equal to the time of the interval. So if you ran a 400 meter interval in 1:30, you would rest for 1:30. which is 12 repeats of 400 meters (a full lap). For your reference, here is a list of how many laps there are in standard metric track distances: 100 meters 1/4 of a lap (a straightaway) 200 meters 1/2 of a lap (a curve and a straightaway) 300 meters 3/4 of a lap (a straightaway, curve, and straightaway), 400 meters Four laps (Just about a mile) 3200 meters 8 laps (Just about two miles) Common Types Of Track Workouts: Here are some bread and butter interval running workouts that are good for runners training for a race. Keep in mind that your mileage for an interval workout should not greatly exceed your race distance.

14-16 X 200 meters 4-6 X 1000 meters 3-4 X 1 mile repeats It is a good idea to mix up the interval distances during workouts to focus both on speed and endurance. This type of workout is called a “ladder.” A simple ladder workout for a 5k race would be: 400, 800, 1000, 1600, 600, 400, 200. The mileage for this workout is exactly 5000 meters, and it includes intervals that will work on a runner’s raw speed (200 and 400′s) and endurance (800 and above). Resting During Track Workouts The common wisdom is to rest two times as long as it takes to run the repeat. So if run a 400 in 70 seconds, rest 2 minutes 20 seconds. One of the best ways to increase the difficultly of a workout is to shorten the rest period. Keep in mind that “rest” does not mean you should stop moving! At least walk around.

For a real challenge, try to jog in between each repeat. Track workouts are more productive if you can make an interval workout a continuous run. This will make the workout much more difficult, but it will simulate what it feels like to run a race. How Fast To Run Track Workouts This really varies with age and talent. Generally, 1 mile intervals should average 10k race pace, 800 meter intervals should average 5k race pace, 400 meter intervals should be between 5k and mile race pace and 300 meter and 200 meter intervals should be run faster than mile race pace. Note that track workouts should only be attempted after developing a fairly large base of fitness. You should run at least a month of quality base training (at least 20 miles a week) before attempting any track workouts.

Illustrative Mathematics Student View Task An Olympic $400$ meter track is made up of two straight sides, each measuring $84.39$ meters in length, and two semi-circular curves with a radius of $36.5$ meters as pictured below: The picture is drawn to scale with one centimeter in the picture representing $20$ meters on an actual olympic track. The one of the eight lanes which is closest to the center of the track is called the first lane. What is the perimeter of the track, measured on the innermost part of the first lane? Each lane on the track is $1.22$ meters wide. What is the perimeter of the track measured on the outermost part of the first lane? In order to run the intended $400$ meters in a lap, how far away from the inside of the first lane would a runner need to be? Below is an enlarged picture of one of the straight sections of the track with the blue line representing the line around the track with perimeter exactly $400$ meters: IM Commentary In this problem geometry is applied to a $400$ meter track.

The specifications for building a track for the Olympics are very precise and are laid out on pages $14$ and $15$ of Olympic Track Specifications This task uses geometry to find the perimeter of the track. Students may be surprised when their calculation does not give $400$ meters but rather a smaller number. The teacher may wish to stop students at this point for a discussion of how this can be. Hopefully students will have the idea that if a runner's body were centered on the border of the track, the runner would only be half on the track and hence considered out of bounds. The next two parts of the problem give an idea where the runner needs to be in order to be running $400$ meters in one lap. If the students have a track at school they may want to measure out $30$ centimeters and see if it is realistic to run around the track with their body centered on this line. This task is further developed in ''Running around a track II'' where the staggered starts for different lanes are considered. This task is ideal for instruction but could be use for assessment as well. If used for instruction purposes, the teacher may wish to ask students if the lane lines of the track are similar geometric shapes.

This is a subtle question as the curved sections and the straight sections are similar but the entire shapes are not because there is a scale factor in the curves (with the outer lanes being radii of larger circles) while the straight sections are the same length for all lanes. A simplified version of this task, without part (c) or with a different solution method, could be used in Grade 7 for 7.G.4, "Know the formulas for the area and circumference of a circle and use them to solve problems ...." And a more challenging modeling task for high school could remove some of the scaffolding and expect students to research the dimensions themselves. Solution The two straightaway sections of the track are each $84.39$ meters. The two semi-circular sections can be joined to form a circle whose radius is $36.5$ meters and so the diameter of this circle is $2 \times 36.5 = 73$ meters. The circumference of this circle will be $\pi \times 73$ meters and so the total perimeter of the track is $$ 2 \times 84.39 + \pi \times 73 \approx 398.12.

$$ So the perimeter of the track is less than $400$ meters. For the first lane on the track, the straightaway sections are each $84.39$ meters long. However, the curved sections form a circle whose radius is now $36.5 + 1.22 = 37.72$ meters. The diameter of the circle will be $2 \times 37.72 = 75.44$ meters. So the perimeter of lane 1 is $$ 2 \times 84.39 + \pi \times 75.44 \approx 405.78. $$ So the perimeter of lane 1 on the track is more than $400$ meters and is almost $8$ meters more than the perimeter of the inside of the track. Suppose we let $x$ denote the distance from the inside of lane 1 which gives a perimeter of $400$ meters. This perimeter will be consist of the two straight sections which contribute $2 \times 84.39$ meters to the perimeter.

In addition, there will be two semi-circular sections of radius $36.5 + x$ meters. Combining these gives a circle whose diameter is $ 2 \times (36.5 + x)$ meters. So we want $$ 2 \times 84.39 + \pi \times 2 \times (36.5 + x) = 400. $$ Rewriting this we find $$ 2 \pi \times x = 400 - 2 \times 84.39 - 2\pi \times 36.5 $$ Solving for $x$ we find $$ x \approx 0.30. $$ Note that this value for $x$ is not exact but approximate. It is accurate to within about two ten thousandths of a meter or a fraction of a millimeter. So approximately $30$ centimeters from the inside of lane 1 the perimeter of the track is $400$ meters. how many laps on a high school track equals a mile?: Triathlon Forum: Slowtwitch Forums how many laps on a high school track equals a mile?

Post #1 of 26 (34963 views) I'm planning on doing some running at the local high school track but can't remember how many laps equals 1 mile. Of all the things I learned in high school I guess this nugget of info was okay to forget. Isn't it 4 laps in the third lane? Anyone know how much shorter it is to do 4 laps in the first lane? On a standard 400m track one mile is equal to 4 laps + 9 meters. 1mile=1609 meters Yes it's the first lane, thus the reason the one lane stagger starts with the first lane at the start/finish line. ______________________________________________________ Post #5 of 26 (34901 views) 1st lane....and most of us run way too far by running in the middle of the lane. Hug the inside line as much as possible...never run farther than you have to...I still can't believe it when I watch the Olympic games and I see medal contenders running mid lane in the 400 or 200 !

Dev Post #6 of 26 (34899 views) On a standard modern track, the inside lane is 400m. Some tracks may have a longer or shorter inside lane, but that's rare. To double check, look at the markers on the lane. In lane 2, you should see a line indicating a 400 m start a few feet up; even further up you should see one in lane 3. If there's 400m start lines in the outside lanes, but no mark on the inside, it's 400m on the inside. Post #7 of 26 (34890 views) The inside track should be the one at 400 Meters (some are yards). Add ~5 meters for each lane you move out. So if you're in lane 4 it should be 415 Meters I think. So if you wanted to run exactly 1 mile you could start 51 meters in front of the start line and run 4 laps.

(1 mile ~= 1609 Meters, 3 laps would equal 1245 Meters, so you'd still need to go 364 M, 415-364 = 51 Meters). There are problems with this as some tracks have different sized straights which cause the actual turns to consume less of the distance, but this is a pretty good estimate if you're not actually racing. -Andrew Saar It is better to do the right thing and be paid poorly, than to do the wrong thing and be rewarded richly. Post #10 of 26 (34818 views) In Reply To: right on. Thank you all for your quick answers. I'm not sure where I got the 4th lane idea from. Oh well, 1st lane it is. Here's a track calculator that you might like: Post #12 of 26 (34759 views) I noticed that there is a line just outside of lane two (I think) on one of the 400m HS tracks my area that would be about right for a 1/4 mile distance.

Doesn't matter, they don't let the joggers run on the inside 3 lanes anyway! We still have a 1/5 mile track in the area. One of the guys was training and turning in some impressive mile times... nobody bothered to tell him that he needed to do five laps!!! he was pissed at the next AG track meet. We used to have an invitational meet that featured a 5 man mile relay... turned in some fast times. Jay Another possibly helpful link. Guide to Track Markings: Post #14 of 26 (34595 views) In Reply To: 1st lane....and most of us run way too far by running in the middle of the lane. Hug the inside line as much as possible...never run farther than you have to...I still can't believe it when I watch the Olympic games and I see medal contenders running mid lane in the 400 or 200 ! Dev Do you consider less than about 3 meters (out of 400) to be "way too far"? Remember 2*pi*r?

---------------------------------- "i disagree with your analysis [or judgment], nevertheless you have the responsibility of moderating this board so i honor your authority to make the moderating decisions." Post #15 of 26 (34574 views) "We still have a 1/5 mile track in the area. One of the guys was training and turning in some impressive mile times... nobody bothered to tell him that he needed to do five laps!!! he was pissed at the next AG track meet." Reminds me of when I started swimming again after a 20-year layoff. No one told me I was swimming in a 20-yard pool. I was checking my times and thinking--"Yeah. I've still got it." Then you have some complicated math ahead of you. Did you bring your protractor to the track with you? -Andrew Saar It is better to do the right thing and be paid poorly, than to do the wrong thing and be rewarded richly.

Post #18 of 26 (34470 views) I would guess if you were running around 100+mph this would make sense, but, for a 7-8min/mile I'd say cutting it as close to the line as possible is the best way to go. You'd need to stop every 10 laps for a pit stop to get a new pair of shoes. Good thought though. Post #20 of 26 (34433 views) In Reply To: Ken...DUH....yeah, if you are competing in a 200m or a 400m, then ~1.5 to 3 m of extra running can be the difference between gold and 5th. I didn't realize that "and most of us run way too far " referred to the potential Olympic sprint champions lurking on the forum.

---------------------------------- "i disagree with your analysis [or judgment], nevertheless you have the responsibility of moderating this board so i honor your authority to make the moderating decisions." Post #21 of 26 (34332 views) [reply][reply] Ken...DUH....yeah, if you are competing in a 200m or a 400m, then ~1.5 to 3 m of extra running can be the difference between gold and 5th. [/reply] I didn't realize that "and most of us run way too far " referred to the potential Olympic sprint champions lurking on the forum.[/reply] I would say if you are doing speedwork on the track, running specific distances in specific times and you add 3 meters to every lap it is going to have a pretty big affect both on your times and your mentality. ______________________________________________________ In Reply To: [reply][reply] Ken...DUH....yeah, if you are competing in a 200m or a 400m, then ~1.5 to 3 m of extra running can be the difference between gold and 5th.

[/reply] I didn't realize that "and most of us run way too far " referred to the potential Olympic sprint champions lurking on the forum.[/reply] I would say if you are doing speedwork on the track, running specific distances in specific times and you add 3 meters to every lap it is going to have a pretty big affect both on your times and your mentality. I don't know about you, but if I'm doing 400s in 1:30, and I run an extra 3m, that's an irrelevant .67sec. Lost in the noise of starting and stopping the clock. ---------------------------------- "i disagree with your analysis [or judgment], nevertheless you have the responsibility of moderating this board so i honor your authority to make the moderating decisions." [reply][reply] [.reply][.reply] Ken...DUH....yeah, if you are competing in a 200m or a 400m, then ~1.5 to 3 m of extra running can be the difference between gold and 5th.

[./reply] I didn't realize that "and most of us run way too far " referred to the potential Olympic sprint champions lurking on the forum.[./reply] I would say if you are doing speedwork on the track, running specific distances in specific times and you add 3 meters to every lap it is going to have a pretty big affect both on your times and your mentality. [/reply] I don't know about you, but if I'm doing 400s in 1:30, and I run an extra 3m, that's an irrelevant .67sec. Lost in the noise of starting and stopping the clock.[/reply] I suppose if you only do one it's no big deal and if you are only doing 400's but if you are doing 10 400's or repeat miles then it can make a big difference. ______________________________________________________ [reply][reply] [.reply][.reply] Ken...DUH....yeah, if you are competing in a 200m or a 400m, then ~1.5 to 3 m of extra running can be the difference between gold and 5th.

[./reply] I didn't realize that "and most of us run way too far " referred to the potential Olympic sprint champions lurking on the forum.[./reply] I would say if you are doing speedwork on the track, running specific distances in specific times and you add 3 meters to every lap it is going to have a pretty big affect both on your times and your mentality. [/reply] I don't know about you, but if I'm doing 400s in 1:30, and I run an extra 3m, that's an irrelevant .67sec. Lost in the noise of starting and stopping the clock.[/reply] I suppose if you only do one it's no big deal and if you are only doing 400's but if you are doing 10 400's or repeat miles then it can make a big difference. I happen to have done a track workout at 6am today. 5 Descending 800s (three straight, then two with a 400 jog between). 3:23, 3:14, 3:02, 2:58, 2:55.

If I happened to have run wider for some than others, it still doesn't matter. Maybe I'm just not picky. The whole point was that 3m, relative to 400m, isn't "way too far" for just about anyone here. ---------------------------------- "i disagree with your analysis [or judgment], nevertheless you have the responsibility of moderating this board so i honor your authority to make the moderating decisions."

Question: How many metres is one lap of a standard Olympic running track?
Answer: 400