All Things Track

Etiquette Locations Workouts

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Facilities > Irwin Belk Track


Observing proper etiquette during track workouts is crucial to ensure a safe and positive environment for all participants. Here's a brief overview of etiquette when running track workouts:

Follow the Direction: Always run in the same direction as the other participants on the track. This helps avoid collisions and confusion.

Stay in Assigned Lanes: Use the designated lanes for your workout. Faster runners typically stay in the inner lanes, while slower runners or those doing recovery runs may use the outer lanes.

Yield to Faster Runners: If someone behind you is running faster, move to the outer lanes to allow them to pass easily.

Communicate Clearly: Use verbal cues or hand signals to communicate with other runners, especially when passing or changing lanes. This helps prevent accidents and ensures everyone is on the same page.

Respect Personal Space: Give other runners plenty of space, especially during high-intensity intervals. Avoid crowding or cutting off fellow runners.

Headphones/Earbuds: If you're using headphones or earbuds, keep the volume at a level where you can still hear your surroundings and any verbal cues from other runners.

Share the Track: Be aware that tracks are often used by various individuals, including walkers, joggers, and those doing field events. Respect everyone's right to use the space.

Observe Track Rules: Familiarize yourself with any specific rules or regulations posted at the track facility, and adhere to them.

Keep Workouts Efficient: If you need to take a break, step off the track temporarily to avoid disrupting the flow of others.

Be Supportive: Encourage and support fellow runners. Track workouts can be challenging, and positive energy contributes to a better training environment.

Track Locations and info

Below is a list of locations where our members have had success in using the facilities. Please be aware that this list is subject to change, and any number of issues may arise to close or prevent access. Be respectful and flexible, especially while on school grounds (see etiquette tips above). Review our Run Clubs page and we encourage you to connect with any groups that utilize these locations with any additional questions. If you would like to add to this list, or offer corrections, please email us at

Quail Hollow Middle School - Outside school hours and outside school practices/events only. 

Johnson C. Smith University, Irwin Belk Complex - According to the school's website, "the general public can utilize the track for exercise everyday from 8 a.m. to dusk, outside of the JCSU practice and competition schedule." We recommend you visit the JSCU website and review both the Men's Track & Field schedule and the Women's Track & Field schedule. Be aware that updates to the facilities and other events may impact accessibility. 

Davidson College, Irwin Belk Track - DART (Davidson Area Running Team) frequently meets up early mornings to run here. Much like other campus tracks, be aware that public use is not permitted during scheduled track & field practices or meets. Check out the DART page on Facebook to connect with other track runners or ask questions. Davidson College track currently closed for renovation!

UNC Charlotte, Irwin Belk Track and Field Center - At this time, this track is not open to the general public. We recommend you reach out to Charlotte Track Club if you are interested in running at this location.

Bessant Field - This facility is a jointly operated by Mecklenburg County and Queens University. Track is not available during Queens University field hockey and track & field practices. Track is open at night with lights.

James Martin Middle School - Outside school hours and outside school practices/events only.

Ridge Road Middle School - Outside school hours and outside school practices/events only. Highland Creek Run Crew often meets here early mornings once or twice a week, contact HCRC via their Instagram for details or with questions. 

Alexander Graham Middle School - Outside school hours and outside school practices/events only.

Community House Middle School - Outside school hours and outside school practices/events only.

South Charlotte Middle School - Outside school hours and outside school practices/events only.

Sedgefield Middle School - Outside school hours and outside school practices/events only. Connect with Charlotte Runners United about their workouts at Sedgefield.

Track Workouts

Here are some simple track workouts that you can incorporate into your training: These workouts vary in intensity and focus on different aspects of fitness, including speed, endurance, and recovery. Remember to warm up before starting any intense workout and cool down afterward. Adapt these workouts based on your fitness level and goals. Always listen to your body and adjust the intensity as needed. 

  1. 400-Meter Repeats:

    • Run one lap (400 meters) at a challenging pace.
    • Take a rest interval of 1-2 minutes between repeats.
    • Repeat for a designated number of laps (e.g., 4x400m).
  2. 800-Meter Intervals:

    • Run two laps (800 meters) at a moderate to fast pace.
    • Rest for 2-3 minutes between intervals.
    • Repeat for a designated number of intervals (e.g., 4x800m).
  3. Pyramid Workout:

    • Perform intervals of increasing and then decreasing distances (e.g., 200m, 400m, 800m,1200m, 800m, 400m, 200m).
    • Rest for a short period (30 seconds to 1 minute) between each interval.
  4. Yasso 800s:

    • Run 800 meters at a pace you hope to achieve in minutes for a marathon. For example, if you want to run a 3-hour marathon, aim to complete the 800m repeats in 3 minutes. Repeat for 6-10 times.

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