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 is now back to full speed after a solid 12-months without any COVID-19 interuptions so we are going back to our familiar setup. 

Each session will start with a gentle warm-up including 5mins jog, Lunges and Leg swings and dependant 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 40mins and will either be hard technical efforts with long recoveries (3-5mins) or middle-distance speed endurance efforts with shorter recoveries (1-2mins). 

Sessions Plans Spring/Summer 2022

please try to familiarise yourself with the layout of the session before attending to help the flow of the activities:

Track Session Plan – Sp. End. Improvement – 1 – 07.03.22

Track Session Plan – Sp. End. Improvement – 2 – 14.03.22

Track Session Plan – Sp. End. Improvement – 3 – 21.03.22

Track Session Plan – Sp. End. Improvement – 4 – 28.03.22

Track Session Plan – Sp. End. Improvement – 5 – 04.04.22

Track Session Plan – Sp. End. Improvement – 6 – 11.04.22

Track Session Plan – Sp. Development – 1 – 25.04.22

Track Session Plan – Sp. Development – 2 – 09.05.22

Track Session Plan – Sp. Development – 3 – 16.05.22

From 23rd May and for the 8 weeks after this the track at LSV will be closed for maintenance, therefore we will need to change the sessions for this period. Each session will be based on a member’s choice either from their favourite personal training session or from previous ‘Track on Tour’ sessions.

Week 1 – 23.05.22

Claire Matchwick has chosen:

From Pennington Flash Park Run Finish line – 6 Sets of;

Effort – Run up the trail to the top of the hill and bear right across the top path, when you get to the old lock gate on the canal path run around it (to the left) and follow the towpath with the canal on your LEFT. Effort ends when you get to the wooden block seating area.

Recovery – Easy jog/walk back to the start line.

Week 2 – 30.05.22

TBC.

 

Old Sessions
 

January to February 2022

8-Week Block to develop speed endurance

Each session will start with 800m warm up and a series of drills to develop form and  warm the body ready for the main session.

  • 10th January
    • 600m at 10km pace
    • 200m easy
    • 400m at 5km pace
    • 200m easy
    • This gets the legs used to running  faster on tiring legs
    • Aim to complete 4 to 6 sets getting faster with each effort
  • 17th January
    • 4 x 700m w/ 2 mins active recovery (don’t be getting cold now)
    • Start at 5km pace but push harder for the last 200m on each effort
    • 400m easy followed by 400m best effort
  • 24th January
    • 4 x 800m with 3 min active rest
    • Start at 5km pace and sprint  last 100m on first effort, 200m on 2nd, 300m on 3rd and 400m on last
  • 31st January 
    • 800m at 10km pace
    • 200m jog recovery
    • 300m at 5km pace
    • 300m jog recovery
    • Aim to complete 4 to 6 sets getting faster with each effort
  • 7th February
    • 600m @ 5km pace
    • 200m jog recovery
    • 40 mins max – aim to complete 8-10 sets
  • 14th February
    • Pyramids
    • UP – 200m, 400m, 600m, 800m, 1000m (then back down again)
    • 10 seconds rest per 200m (ie 200m=10s, 800m=40s)
  • 21st February
    • 3 x 800m effort with 2 mins rest
    • 3 x 800m effort with 90s rest
    • 10 mins starting easy and building up to tempo pace after 1 lap
    • 2 mins rest
    • Finish with 2 x 400m at 80% effort
  • 28th February
    • Yassos – (this will be the adapted session DS did and will hopefully give a good estimate of your marathon times) – more details coming up
 
 
 
 
 
 
 
 
 

8-Week Block to develop 5k Time

 
 
 
 
 
 
13.12.21 – Christmas Parlauf Relay
 
20.12.21 – 5k Time Trial
 
27.12.21 – Christmas Rivington Run 
  • This will be organised on Club Facebook page.
  • Session will consist of three groups running 10k / 10 miles / 13 miles.
  • Group leaders will pick suitable course and all members of each group to stay together as a social run.
  • Session will take place in the morning, final details tbc.
 
 

Thanks, Enjoy the sessions!!!

Dave & Gary.