8-Week Track Prep

Build racing endurance, core strength, and focus

Complete before every workout session

  • Arm Circles - 30 seconds (forward and backward)
  • Marching in Place - 30 seconds
  • Bodyweight Squats - 20 reps
  • Torso Twists - 20 reps (10 each side)
  • Neck Rotations - 20 reps (10 each direction)

Round 1:
  • Plank Hold - 45 seconds
  • Side Plank - 30 seconds each side
  • Dead Bug - 12 reps per side
  • Superman Hold - 30 seconds
Round 2:
  • Slow Mountain Climbers - 45 seconds
  • Hip Bridges - 20 reps
  • Hollow Body Hold - 20–30 seconds

Main Set:
  • Neck Flexion & Extension - 10 reps, 3 second holds
  • Scapular Squeezes - 20 reps
  • Reverse Snow Angels - 12 reps
  • Wall Slides - 12 reps
Grip Work:
  • Choose 1:
  • Towel Wringing - 1–2 minutes
  • Fingertip Plank - 20–30 seconds
  • Rapid Open/Close Hands - 60 seconds

Main Set:
  • Bodyweight Squats - 20 reps
  • Reverse Lunges - 12 reps per side
  • Calf Raises - 25 reps
  • Wall Sit - 45 seconds
Bracing:
  • Isometric Squat Hold - 30 seconds
  • Single‑Leg Balance - 30 seconds per leg
  • Glute Bridge Hold - 45 seconds

How to Find Your Brisk Jogging Speed (KPH)

Follow this simple progression to dial in your cardio pace:

  1. Start Warm‑Up: Set treadmill to 6.0 kph. Walk/jog lightly for 1 minute.
  2. Increase Gradually: Raise to 7.0 kph (test feel) → 7.5 kph (light jog).
  3. Find Your Brisk Zone: Increase by 0.5 kph every 30–60s. Aim for 7.5 – 9.0 kph. Breathing should be faster but you can still speak short sentences (HR 130–150 bpm).
  4. Lock In Your Pace: When talking becomes difficult but possible, that's your "brisk jog". Use this for your 30s work intervals.
  5. Rest Intervals: Step onto side rails OR lower speed to 3.0 – 4.0 kph.

HIIT Interval Timer

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Round 0 of 0

Weeks 1–2
  • Focus on learning proper form
  • Keep intensity low
  • Complete 2 rounds per workout
Weeks 3–4
  • Increase Plank / Wall Sit to 60 seconds
  • Increase all circuits to 3 rounds
  • Add 5–10 seconds to neck exercises
Weeks 5–6
  • Add Explosive Work: Squat Jumps (8-10), Fast Mountain Climbers (1 min)
  • Increase HIIT to 20 rounds
Weeks 7–8
  • Increase Plank to 90 seconds
  • Increase Wall Sit to 90 seconds
  • Towel Hold or Grip Work for 2 minutes
  • HIIT: 30s work / 15s rest for 20 minutes

  • Hydrate throughout the day
  • Stretch lightly at night
  • Take one full rest day weekly
  • Sleep 7+ hours per night

Start today and progress steadily — your body will be ready for the dirt track this season!