Categories / Running & athletics
Athletics (Track and Field)
Club training for sprints, jumps and throws.
How to start
Join a local athletics club or a come-and-try session. Clubs coach running, jumping and throwing events, with groups for children, adults and veterans. Start with a coached taster.
How to progress
Coaches build technique first, then add speed and volume. Try several events before specialising. Many clubs run local league fixtures and open meetings.
What the evidence says
Evidence: limited
We found no trials on taking up athletics as exercise. Track and field has a wide range of events, and a 2025 review of randomised trials noted injury rates of 1 to 30 injuries per 1,000 athletic exposures, including overuse injuries in runners, traumatic injuries in jumpers and upper-limb injuries in throwers. Evidence on injury-prevention exercise programmes in athletics is limited, and a 2024 review found supervised programmes did better than unsupervised ones in endurance runners.
Take care: Technique events such as jumping and throwing need coaching. Warm up thoroughly and build up volume slowly.
Sources
12-week starter plan
Start with coached club sessions. These steps assume two club sessions a week and a gradual build of intensity.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 7 METs (Mixed track and field training (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Pick a UK Athletics affiliated club with coaches who run a beginners session.
- Try a few events before choosing one.
- Ask your coach about warm-ups and drills: do them every time.
Common mistakes
- Rushing into specialist events without coaching.
- Skipping the warm-up and drills.
- Training too many days a week too soon.
Kit and cost
Low cost Approximate UK prices.
- Running shoes or spikes (about £30 to £120)
- Club vest and shorts
- Annual club fee (about £30 to £120)
Frequently asked questions
Do I have to be fast to join an athletics club?
No. Clubs welcome all abilities, and there are events for strength and power as well as speed.
What events are there?
Running (sprints, middle and long distance, hurdles), jumping (long jump, high jump, triple jump, pole vault) and throwing (shot, discus, javelin, hammer).
Is athletics suitable for children?
Yes. Many clubs have junior sections, and children can try many events before specialising.
Is there masters athletics for older people?
Yes. Masters categories start from age 35, and many people take up athletics in their 40s, 50s and 60s.
Good for: Power & speed Skill Strength
Compare with similar options
| Athletics (Track and Field) | Interval Running (Fartlek) | Hill Repeats | Trail Running | |
|---|---|---|---|---|
| Typical session | 90 min × 2/wk | 40 min × 2/wk | 40 min × 1/wk | 60 min × 2/wk |
| Effort | ●●●●○ | ●●●●○ | ●●●●● | ●●●●○ |
| Cost | Low cost | Low cost | Free | Low cost |
| Equipment | Some equipment | No equipment | No equipment | Basic kit |
| Impact | High impact | High impact | High impact | Medium impact |
| Fitness needed | Moderate fitness | Moderate fitness | Good fitness | Moderate fitness |
| Evidence | limited | moderate | limited | limited |