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.

These 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.

Summer 2019

1st July

  • 10-12x 400m – 1:30 Recovery (40 min limit)

8th July

  • 8-10x 600m – 1:30 Recovery (40 min limit)

15th July

  • 1 or 2x 800m – 1:30 Recovery
  • 2x 600m – 1:30 Recovery
  • 2x 400m – 1:00 Recovery
  • 2x 200m – 3:00 Recovery

22nd July

  • 3x 1,000m –  2:00 Jog Recovery to Start
  • 3x 300m – 1:30 Jog Recovery to Start

29th July

10x 200m – 3:00 Active Recovery

5th August

40 Minute – See how far you can get:

Start at 200m, every time you complete a set, rest 10 Seconds for every 200m run and increase the next set by 200m.

  • 200m Run
  • 10 Secs Rest
  • 400m Run
  • 20 Sec Rest
  • 600m Run
  • 30 Sec Rest
  • …… Continue to increase until 40 mins completed.
    • The more rest you get, the harder you can work!!!!!!

12th August

6-8x 800m – 2:00 Recovery (40 min limit)

19th August

**** 1-Mile Time-Trial **** 

Re-Test after previous TT on 24/06/19.

Session will be a long warm-up consisting of drills and efforts to warm the body up to go for a fast 1-mile effort.

There will be a Men’s and Ladies race with times recorded.

Session details:

  • 15:00 Warm-Up & Drills
  • 800m Steady with Strides every 100m.
  • 2x 400m Hard (3:00 Static Recovery)
  • 2x 200m Hard (3:00 Static Recovery)
  • 5:00 Rest
  • 400m Easy With Strides – Directly before Time-Trail.
  • 1-Mile Time-Trial – Best Effort.