Track Sessions Monday night track sessions take place at; Leigh Sports Village, Sale Way, Leigh, WN7 4JY. 6:30 – 7:30 Monday Evening (Except Bank Holidays) These Sessions are organised and delivered by Dave Sloan who has been our track coach since 2014. Each session will start with a gentle warm-up including 5mins jog, Lunges and Leg swings and dependent on the session ahead we may do some basic drills to warm up the movements required for the more sprint-based efforts. The main sessions will be targeted at around 40-45mins and will either be hard technical efforts with long recoveries (2-3mins) or middle-distance speed endurance efforts with shorter recoveries (1-2mins)

October – December 2023

The Parkrun and Road Championships have now come to an end, Cross Country season is now upon us and those looking to Spring Marathons have bought a new pair of trainers to help them get through their long runs over the coming months. So, this means that we wrap up warm, double down on speed endurance and try to get a shiny new 5k time just before the Christmas break!!

This block is as simple as it can get. Build up the distance at target 5km pace for the first 5 weeks, then try to better your scores from the first time around in the second 5 weeks before pushing on the 5km time trial to hit your target time.

October – December 2023

9th October – 7-10 x 800m (1:00 Rest)

16th October – 5-8 x 1,000m (1:00 Rest)

23rd October – 4-7 x 1,200m (1:00 Rest)

30th October – 3-6 x 1,600m (1:00 Rest)

6th November – 3-5 x 2,000m (1:00 Rest)

⭐⭐Then – We repeat the previous 5 weeks and try to get through the sets quicker or cover more sets!!!⭐⭐

13th November – 7-10 x 800m (1:00 Rest)

20th November – 5-8 x 1,000m (1:00 Rest)

27th November – 4-7 x 1,200m (1:00 Rest)

4th December – 3-6 x 1,600m (1:00 Rest)

11th December – 3-5 x 2,000m (1:00 Rest)

18th December – ⭐⭐5km Time Trial⭐⭐

25th December – Take the day off 🎅🏽🤶🏽🎄

1st January – Take another day off 🍾🥂🎉

Thanks, Enjoy the sessions!!!

Dave.

August – September 2023

7th August – 1x 1,000m, 2x 800m, 3x 600m, 4x 400m (1:30 Rest each time)

14th August – 2x 1,200m, 3x 800m (1;30 Rest): Then Max 400m sets (1:00 rest) holding same pace in remaining time (40mins) 

21st August – 4-5x 1mile (1:30 Rest)

28th August – No Session on Bank Holiday – Keep a watch on Social Media for other training.

4th September – 8x 1,000m (1:00 Rest) – Try to stick at same pace throughout without slowing.

11th September – 400m, 800m, 1,200m, 1,600m, 2,000m, 2,400m (45min time cap) 20 secs rest per lap completed.

18th September – 2,400m, 2,000m, 1,600m, 1,200m, 800m, 400m (45min time cap) 20 secs rest per lap completed.

25th September – 400m & 800m (1,000m) Time Trials

2nd October – 5km Time Trial

June-July 2023

5th June – 4x300m Hard (3:00 Rest) / 4-6x200m Hard (3:00 Rest) – 40min

12th June – 2x400m Tempo (2:00 Rest) 4-6x 400m Hard (3:00 Rest)

19th June – 2x600m Tempo (2:00 Rest), 3x 400m Tempo (2:00 Rest), 4x 200m Best Effort (3:00 Rest)

26th June  – 1x800m Tempo (2:00 Rest), 4-5x800m Hard (3:00 Rest)

3rd July  – 2x300m Tempo (2:00 Rest), 4-6×300 Hard (3:00 Rest)

10th July – 2x400m Tempo (2:00 Rest) 4-6x 400m Hard (3:00 Rest)

17th July – 1x600m Tempo (2:00 Rest) 4-6x 600m Hard (3:00 Rest)

24th July – 1x800m Tempo (2:00 Rest), 4-5x800m Hard (3:00 Rest)

31st July – 400m & 800m (1,000m) Time Trials

Mar-May 2023

6th March  – 600m Hard Effort Repeats (45:00) at 80-85% with 200m Easy Jog Recovery.  

13th March – 800m Hard Effort Repeats (45:00) at 80-85% with 200m Easy Jog Recovery.  

20th March – 1,000m Hard Effort Repeats (45:00) at 80-85% with 200m Easy Jog Recovery. 

27th March – 1 Mile Effort Repeats (45:00) at 80-85% with 400m Easy Jog Recovery. 

3rd April – 2km Effort Repeats (45:00) at 80-85% with 400m Easy Jog Recovery. 

10th April – No Track Session Bank Holiday

17th April – 1,200m Hard Effort Repeats (50:00) at 80-85% with 200m Easy Jog Recovery. 

24th April – 1,000m Hard Effort Repeats (50:00) at 80-85% with 200m Easy Jog Recovery. 

1st May – No Track Session Bank Holiday

8th May – No Track Session Bank Holiday

15th May – End of Training Block Time Trials – 5km with option for 10km if <50mins.

22nd May – 200m High Cadence / 200m Strides / 200m Both / 200m Recovery – 40min Repeats.

29th May – No Track Session Bank Holiday

Jan-Feb 2023

9th January – 400m Steady Effort Repeats (40:00) at 70-75% with 100m Jog Recovery.  

16th January – 800m Steady Effort Repeats (40:00) at 70-75% with 200m Jog Recovery.  

23rd January – 1,000m Steady Effort Repeats (40:00) at 70-75% with 200m Jog Recovery.  

30th January – 600m Hard Effort Repeats (40:00) at 80-85% with 400m Easy Jog Recovery.  

6th February –  800m Hard Effort Repeats (45:00) at 80-85% with 400m Easy Jog Recovery.  

13th February – 800m Hard Effort Repeats (45:00) at 80-85% with 200m Easy Jog Recovery.  

20th February – 1,000m Hard Effort Repeats (45:00) at 80-85% with 200m Easy Jog Recovery.  

27th February – 5km Time Trial.

Oct-Dec 2022

Older Sessions from 2021