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 by Dave Sloan who has been a member of the club since 2013 and track coach since 2014.

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.

September-October 2019

Our run leader Gary Firth has put together an 8-Week block of sessions which he will be delivering, supported by Dave where required, aimed at increasing speed over a 5k distance.

Monday 2nd September

Alternators

600m at 10km pace
200m jog recovery
400m at 5km pace
200m jog recovery
Aim to complete 4 to 6 sets getting faster with each effort

Gets legs used to running faster on tiring legs

Monday 9th September

5km Fit Boost

4 x 700m with 2 min active recovery – start at 5km pace but speed up for the last 300m each time
5min active recovery
3 x 200m best effort

Gets body used to running at 5km pace

Monday 16th September

Gear Changer

4 x 800m with 3 min rest
Start at 5km pace and sprint last 100m on first effort, 200m on 2nd , 300m 3rd and 400m last.
Gives you that sprint finish that looks good on the race photos.

4 x 800m with 3 min rest
Start at 5km pace and sprint last 100m on first effort, 200m on 2nd , 300m 3rd and 400m last.
Gives you that sprint finish that looks good on the race photos.

Monday 23rd September

Alternators

800m at 10km pace
200m jog recovery
400m at 5km pace
200m jog recovery
Aim to complete 4 to 6 sets getting faster with each effort

Gets legs used to running faster on tiring legs

Monday 30th September

600s

600m @ 5km pace
200m jog
40 mins max, try to complete 8-10 sets
Speed builder

Monday 7th October

Gear Changer

6 x 800m with 3 min rest.

Pyramid set. Start at 5km pace and sprint the last:

  1. 100m
  2. 200m
  3. 300m
  4. 300m
  5. 200m
  6. 100m

Gives you that sprint finish that looks good on the race photos.

Monday 14th October

Tune-up

3 x 800m with 2 min rest
3 x 400m with 90 sec rest
3 mins rest
10 mins at steady/tempo pace
3 mins rest
Finish with 4 x 200m at 80% effort

Gets you used to race pace and then running hard on tired legs

Monday 21st October

** 5km/10km Time Trial **

This is what we’ve been building up to. Good warm up and then
off we go.