2018 WUCCout Guide #3: Track

Updated: Jun 24, 2018

Ultimate is entering a track renaissance. Going down to the nearest park and run these distances and times. That's good, but in no way close to the effort and returns that come from going to an actual athletics track. It's a late-season secret that WUCC athletes all across the country are cluing on to, trying to make the most of their early-season gym gains. Get on board at the ground level!

We promise you'll both hate and love all these real track workouts from top WUCC athletes.

Rob Andrews, Sydney Colony

Workout ethos: "Always find something that you find fun, and do that the most"

I can't stress enough how good it is going to an actual track over the park. It's a bit of extra effort, but the once a week track session is super valuable for your training. It's the added bonus of having distances marked for you, the consistency of the surface, and the other people that are there. There is something about being overtaken by a primary schooler who is on his 20th lap for the evening, or watching a guy wearing nothing but skins run faster than most frisbee players could dream of that pushes you to work harder.

The best sets for me have a focus on running form whilst still getting the fitness gains from doing a running set. I feel that often with distances shorter than 100m it is hard to focus on form and effort, wheras the slightly longer (200m/400m) allow for full effort whilst also thinking about form.

Time: 45min

  • Warmup -2 laps (sprint 50m, jog 50m,)

  • 4 x 400m (1min break between each)

  • 5 min rest

  • 6 x 75m (walk back)

  • 5 min rest

  • 4 x 400m (20s break, 40s break, 60s break, 80s break)

  • Cool down

This gives you some real hard running at the start, but then gives you the chance to work on your sprinting and top speed whilst fatigued. Last set lets you try and keep your times consistent by increasing the rest.

John Greenfield, Newcastle Pie Wagon

Workout ethos: "Ramp up your training volume slow and steady. The worst thing you can do is get a training injury that puts you back at ground zero. Your body has to have time to adjust to the extra workload. Get serious about recovery and flexibility. You need at least 4 comprehensive stretching sessions a week to improve mobility and prevent muscle strains."

At the moment I use a really simple descending distance set that I nicked from Brendan Ashcroft.

  • 1km warm-up jog

  • Stretch

  • 400m, 300m, 200m, 100m (40-90 seconds rest)

  • Repeat

  • 3 sets of shuttles focusing on hard turns

  • Cool down

What I like about this workout is that it pushes my anaerobic sprinting limits, improves my sprinting form, improves cutting agility, but only takes 30 minutes. Given all the other training we're doing and the limited time after work, this really suits me this season.

Eva Weatherall - Melbourne Ellipsis

Workout ethos: "Get into a good weekly routine early on and stick to it :)"

8 x 400m with 2 min rests


4 x 1km with 4 min rest

They are simple, so a good introduction to track, but at the same time really really hard!