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4/2/1 Track Workout – Intervals for Faster Running

This is going to be a fun one and a good way to “track” your progress running faster. All you need is a watch and track or measured out section of trail or road that includes 100m, 200m and 400m sections. Check out the workout with Coach Tricia, DPT as she spends time at this beautiful track here in Brevard, NC on Brevard College Campus.

This video will introduce you to INTERVALS on the track.

This is a great workout to improve speed and efficiency. Altering your run training with effective interval sessions on the track will take your running to another level while mixing things up and keeping you motivated to run!

Running is hard, but interval training will make it more enjoyable while allowing you to “track” your progress.

Here’s a link to the workout, so you can try it out for yourself: https://killercoachacademy.com/wp-content/uploads/2022/05/421-Track-workout.pdf

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Tricia Davis, DPT

Tricia Davis, PT, DPT, is a USA Cycling Level 2 Certified Coach, TrainingPeaks Certified, and a Canadian-trained physiotherapist specializing in wellness, injury prevention, and performance efficiency. As the co-owner of Killer Coach, she thrives on helping busy athletes optimize their training while balancing real-life responsibilities. With experience working with professional cycling teams and national programs, Tricia understands that success isn’t about training like a pro—it’s about training smart. Passionate, adaptable, and known for her humor, she excels at coaching athletes through big life transitions, including menopause, injury recovery, and major endurance goals.

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