How to Walk-on to an NCAA Division 1 Track Team
A step-by-step guide from a former University of Oregon walk-on
Good news: You don’t have to be recruited, win a state title, or even make varsity before your senior year to go D1. I didn’t check any of those boxes — and still walked onto a Division I team. If that sounds like you, keep reading. Here’s a step-by-step guide to help you do the same.
Step 1: Transfer to a Division I School
This one’s straightforward. If you’re not already at a D1 school, you’ll need to transfer to one. Make sure the school sponsors the sport you’re pursuing.
Step 2: Try Out
Every D1 team handles walk-ons differently, but most offer open or invitation-only tryouts. These dates aren’t always publicized, so you’ll need to ask around. Start by:
- Asking current athletes on the team
- Emailing assistant or head coaches directly
- Checking the school’s athletics website for updates
Example: At Oregon, tryouts typically happen in October.
What Does “Walking On” Actually Mean?
Walking on means you join the team without a scholarship. You’ll still train and compete with the squad, use team facilities, and possibly travel — just without financial aid. That said, scholarships can come later if you prove yourself.
How Competitive Is It?
Extremely.
D1 men’s track and cross-country teams are allowed only 12.6 scholarships total — to be split across an entire roster. That means many talented athletes go without athletic aid. Walking on is a legitimate way to earn your spot and possibly earn a scholarship down the line.
The Tryout: What to Expect
Flying 30-Meter Sprint Test (Day 1)
What it is: A 30-meter sprint where you’re already in motion when the clock starts — designed to test your top-end speed.
Location: Indoors (for consistency and timing accuracy)
Procedure:
- Two attempts
- Timing starts when your torso crosses the first gate at 30m
- Finish line at 60m
- Best of two trials is recorded
Timing Tools: Electronic timing or stopwatch (depends on the school)
Why it matters:
This test is a strong predictor of 100m sprint potential. Here’s a sample conversion chart:
- 3.30 seconds in the flying 30m = 11.99 seconds predicted 100m time
- 3.20 seconds in the flying 30m = 11.67 seconds predicted 100m time
- 3.10 seconds in the flying 30m = 11.34 seconds predicted 100m time
- 3.00 seconds in the flying 30m = 11.00 seconds predicted 100m time
- 2.95 seconds in the flying 30m = 10.84 seconds predicted 100m time
- 2.90 seconds in the flying 30m = 10.67 seconds predicted 100m time
- 2.85 seconds in the flying 30m = 10.50 seconds predicted 100m time
- 2.80 seconds in the flying 30m = 10.34 seconds predicted 100m time
- 2.75 seconds in the flying 30m = 10.17 seconds predicted 100m time
- 2.70 seconds in the flying 30m = 10.00 seconds predicted 100m time
- 2.65 seconds in the flying 30m = 9.84 seconds predicted 100m time
Pro tip: Even after making the team, Oregon athletes ran this test regularly to track progress.
120-Meter Standing Sprint Test (Day 2)
What it is: A 120-meter sprint from a still start, run outdoors — starting from a curve and finishing on the straightaway.
- Purpose: Evaluates acceleration, top-end speed, and how well you handle the curve
- Timing: Stopwatch (starts at your first step)
Target Times:
- Under 3.00 seconds for the flying 30m
- Under 13.00 seconds for the 120m sprint
Hitting those marks shows you’re in the mix.
Will You Get a Scholarship?
Not right away. But if you contribute, score points at conference meets, or make measurable progress, coaches will notice. I’ve seen walk-ons earn partial or full scholarships later in their careers. Just know it takes consistent, standout performance — not just raw potential.
Gratitude Matters
If you’re given the chance to walk on, thank the coach. That opportunity is earned — but also a vote of confidence. Coaches expect you to keep up with team workouts from Day 1, so show respect by showing up ready.
What If You Don’t Make It?
Don’t panic. Many athletes develop later. If you don’t make the roster this year:
- Ask the coach what to improve
- Train with structure and purpose
- Show up next season stronger, faster, and more prepared
Persistence impresses coaches. They remember the ones who grind and come back better.
Final Takeaway
This guide gives you the roadmap, but the real transformation happens in the pursuit.
It’s not just about making the team. It’s about unlocking your best self along the way.
Whether you earn a spot or not, the effort will shape you. So go all in, trust the process, and keep believing in what’s possible — even if no one else sees it yet.
You’ve got this.
By the way, when I joined the University of Oregon track team, there was one drill we did constantly that made a huge difference in my sprinting speed. If you’re curious, I put together a free guide — grab it on Gumroad!
