Monday Night – Track

Track Sessions

***Booking for track sessions is SUSPENDED under the current national Covid19 restrictions.***

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 2021

We are holding Monday night training sessions individually in accordance with Government restrictions. You must follow the current guidelines for each session

Covid Training Restrictions.

You MUST book before attending a session via the following link. Please do not embarrass us by turning up if you haven’t as we may have to turn you away.

Book Here

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

Monday 04/01/2021

Alternators 1

  • Warm up properly first with drills
  • 5×5 minutes hard
  • 2 mins recovery
  • 3 min steady then…
  • 1 mile best effort

Monday 11/01/2021

5km Fit Boost

  • Good 10 minute warm up with drills followed by..
  • .4x5mins with 2 min active recovery between efforts. For each effort start at target 5km pace but speed up for the last minute.
  • 5 min easy jog
  • 3x 45 seconds best effort with 1 min recovery
  • Make sure you warm down properly and stretch.

Monday 18/01/2021

Hills

  • Find your favourite (?) hill.
  • Good 10 minute warm up with drills followed by..
  • 20 x 30 second efforts. Jog back to the start should take about 1 min.
    • 5 steady
    • 5 hard
    • 5 very hard
  • Make sure you warm down properly and stretch.
Builds strength and stamina

Monday 25/01/2021

Alternators

  • Good 10 minute warm up with drills followed by..
  • 5×5 minutes hard
  • 2 mins recovery
  • 3 min steady then…
  • 2 x 3 minute best effort
  • Make sure you warm down properly and stretch.

Monday 01/02/2021

Fartleks

  • Good 10 minute warm up with drills followed by..
  • 10 sets of…
    • 1 min jog
    • 1 min tempo
    • 1 min effort finishing with 10 second sprint
    • 1 min active rest
  • Make sure you warm down properly and stretch.

Good for getting used various paces and increasing stamina

Monday 08/02/2021

Gear Changer

  • Good 10 minute warm up with drills followed by..
  • 6 x 4 minutes effort with 90 second rest. For each set add 10 seconds sprint at the end (ie set 1 = 10s, set 2=20s, set 3=30s etc) building up to 1 minute sprint finish on the last set.
  • Make sure you warm down properly and stretch.

Helps build a good strong finish

Monday 15/02/2021

Pyramids

  • 1 min, 2 min, 3 min, 4 min, 5 min with 30 sec rest between each effort.
  • 3 mins active rest
  • 5 min, 4 min, 3 min, 2 min, 1 min with 30 sec rest between each effort.
  • Make sure you warm down properly and stretch.

Good for getting used various paces and increasing stamina

Monday 22/02/2021

5km or 10km time trial

Go out warm up properly then give it your best effort for whatever distance you choose.

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.

Good Luck!!!