Monday Night – Track

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, assisted by Gary Firth.

Track sessions are focused on speed and speed-endurance and are generally organised seasonally based on the up-coming races of the club (i.e. road season, cross country, spring marathons). All sessions can be adapted to suit individual training needs if required.

Winter 2019

All sessions will begin with a slalom of drills, the aim of which is to develop form and warm up the body before main session. It is important during the cold periods of the year to keep moving during these sessions to prevent injury.

On all efforts, focus should always be on form over outright speed. If you have any questions regarding correct form, please see Dave or Gary.

28th October

Group Paced Runs.

Pace Groups will be formed at the beginning of the session and each group will be given 4 paces to work off throughout the session, each one quicker than the last and the slowest of these set as an active recovery.

The session will be a pyramid session of these 4 speeds, running continuously:

For Example;

One Group will be given the following 4 speeds to run:

10:00/Mile, 9:00/Mile, 8:30/Mile & 8:00/Mile.

They will then continuously run for 36 Minutes based on the following times:

1:00 Each, 1:30 Each, 2:00 Each, 2:00 Each, 1:30 Each, 1:00 Each.

For the last 3 sets, the last rep (fastest) will be at best effort. This is the only time you will split up from the group and should be a race between the members. Group should re-form for start of next set.

** Make sure that somebody in your group has a watch screen with Lap Time & Lap Pace on **

4th November

Long Tempo Run based on your recent 5k Time Trial average speed.

Session is a 40min repetition of the following:

600m @ 5k Pace

200m Jog recovery

The Jog recovery is not an easy plod. You should still be working during this, but just enough to recover in order to complete another 600m at 5k pace. I would expect the efforts to be getting slightly slower towards the end as you work hard to beat the fatigue.

11th November

Speed Endurance

40mins of 1,000m repetitions with 200m easy jog recovery.

The Effort should be at 5k pace for the first 800m, with a hard race-type finish each time.

Get your breath back at the end and jog around for another go.

Your legs should feel like jelly on the sprint finishes by the end.

18th November

Mile Repeats

Does exactly what it says on the tin.

40 Mins of 1-Mile Efforts at 5k pace with 1:00 recovery.

After every 3 efforts complete an easy 400m around the outside of the track (No 1:00 rest required on this recovery).

25th November

** Halfway through the training block we are going to have a little test to check progress and set new 5k target paces to work off for next time-trial**

3k Time Trial

15 Mins Recovery, followed by:

2k Time Trial

This will test:

  • Mental aptitude (can you push yourself to your limit on first effort knowing you’ve got another one 15 mins later)
  • Rate of Recovery
  • Speed Endurance – Can you run faster than 5k pace for the whole distance (this doesn’t come natural to a lot of people).
  • Running Form (Can you hold your running form over the shorter distance).

2nd December

Recovery Session (Not)

A lot of people are likely to be feeling a bit sensitive after Saturday’s presentation evening, so what better than a scaled down version of one of my favourite session:

45mins or Maximum 10 Sets of 800m Hard with 100m jog recovery.

** Just remember which cone you started from each time, when you finish your effort at that same cone, jog to the next cone and start again **

This will be a very tough session if done correctly.

9th December

Long Tempo Run based on your target 5k Time Trial average speed.

Session is a 45min repetition of the following:

1,000m @ 5k Pace

200m Jog recovery

The Jog recovery is not an easy plod. You should still be working during this, but just enough to recover in order to complete another 1,000m at 5k pace. I would expect the efforts to be getting slightly slower towards the end as you work hard to beat the fatigue.

16th December

A&T CHRISTMAS PARLAUF RELAYS

*** NEW RULES FOR 2019 ***

Bring your fancy dress or your best Christmas hat.

A bit of fun competition with prizes at stake!!

Each team selected at random to complete 10k by running in a pre-determined order running 400m at a time (25 sets) passing the baton within the changeover zones.

A time limit of 50mins will apply where total number of completed laps will be counted. In case of a draw, team with least penalties take the higher position.

Penalty box will be introduced this year for the following:

  • Handing the baton over outside the changeover zone.
  • Running out of given order
  • Running without Christmas attire
  • Running in Christmas attire that is basically running clothes, aka cheating. (You can borrow from your team mates if needed) Christmas wooly hat is a minimum.
  • Being called ‘Tim’.

Each penalty will require the recipient to complete a task before re-joining the race (they will keep hold of the baton).

23rd December

No official session on Track – Christmas Break.

** Will do a ‘Head Torch’ run around the Flash if anybody is interested at the time **

30th December

No official session on Track – Christmas Break.

** Keep an eye on club Facebook page for organised runs between Christmas and New Year **

6th January

5k Time Trial

We hope you’ve started shedding those extra Christmas pounds as it’s time to show yourself how hard you’ve trained for the past 2 months by smashing your 5k time!!!!