Running Track Length Calculator
Calculate distance, laps, and training times for standard and custom tracks
Standard (400m) Track
Lane 1: 400.00 meters per lap
Distance Calculation
| Lane: | 1 |
| Distance per Lap: | 400.00 meters |
| Total Laps: | 1 |
| Total Distance: | 400.00 meters |
Pace Conversion
| Pace per Lap: | – |
| Pace per 100m: | – |
| Pace per 400m: | – |
| Pace per km: | – |
| Pace per mile: | – |
Interval Training Calculator
Workout Summary:
| # | Distance | Target Time | Laps |
|---|---|---|---|
| Total Workout Distance: | – | ||
| Total Workout Time: | – | ||
Standard Track Dimensions
A standard outdoor running track is 400 meters in length measured along the inside lane. It consists of two straight sections and two curved sections. The standard dimensions are:
- Total Length (Lane 1): 400 meters (437.38 yards)
- Standard Straight Length: 84.39 meters (92.42 yards) each
- Standard Turn Radius (Lane 1): 36.5 meters (39.93 yards)
- Lane Width: 1.22 meters (4 feet) typical
An indoor track is typically 200 meters in length with tighter curves and shorter straights.
Lane Stagger
The stagger distance refers to the additional distance at the start line of each lane to equalize the total distance run when running in assigned lanes around a turn. The farther out the lane, the greater the stagger since the circumference of the turn increases with distance from the center.
This calculator automatically accounts for this stagger when calculating lane distances.
Common Running Events on a Track
| Event | Distance | Laps (400m track) | Notes |
|---|---|---|---|
| 100m | 100 meters | 1/4 | Straight sprint |
| 200m | 200 meters | 1/2 | Half lap, curve + straight |
| 400m | 400 meters | 1 | One full lap |
| 800m | 800 meters | 2 | Two laps |
| 1500m | 1500 meters | 3.75 | Metric mile |
| Mile | 1609 meters | 4.02 | 4 laps plus 9 meters |
| 3000m | 3000 meters | 7.5 | Common distance event |
| 5000m | 5000 meters | 12.5 | 5K on the track |
| 10000m | 10000 meters | 25 | 10K on the track |
Training Tips for Track Running
- Warm-up properly: Always begin with a light jog of 1-2 laps, followed by dynamic stretching.
- Interval training: Alternating between high-intensity efforts and recovery periods is one of the most effective ways to improve speed and endurance.
- Proper form: Focus on running with good posture, relaxed shoulders, and efficient arm motion.
- Lane etiquette: When sharing the track, typically slower runners should use outer lanes, while faster runners or those doing interval work should use inner lanes.
- Consistent pacing: Use the markings on the track to develop consistent pacing skills.
- Recovery: Include adequate recovery time between hard workouts to prevent injury and optimize performance.
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