Monday Night

Track Sessions

Monday night track sessions take place at Leigh Sports Village, Sale Way, Leigh, WN7 4JY between 6:30 – 7:30 and 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.

 

New Year 2019

 

January 7th

12-15 x 300m Best Effort / 100m Jog/Walk Recovery

Concentrate on running form

Session capped at 40 mins

 

January 14th

24-30 x 200m / 20 Secs Recovery

Concentrate on running form – Efforts at 85-90%

Session capped at 40 mins

 

January 21st

3,000m Best Effort (Option for 2,000m)

10 mins Active Recovery

2,000m Best Effort

10 mins Active Recovery

1,000m Best Effort

 

January 28th

Repeat below Sets for 45 mins – Continuous Running.

  • 600m Hard
  • 200m Easy
  • 400m Best Effort
  • 400m Recovery

 

February 4th

5k/10k Time Trial (50mins max for 10k)

 

6-Weeks to try and improve 5k/10k times from last week

 

February 11th

5 x 1-Mile – 2 min Recovery

Run efforts at target 5k pace

 

February 18th

6-8 x 600m Best Effort / 200m Recovery

Session capped at 45 mins.

 

February 25th

15-20 x 400m – 15 Secs Recovery

Run efforts at target 5k pace

 

March 4th

3 x  1,000m Hard (2:00 Active Recovery – Jog/Walk to Start)

3 x 600m Hard (2:00 Active Recovery – Jog/Walk to Start)

1 x 400m Best Effort

 

March 11th

5 x 800m @ 5k Pace (1:00 Recovery)

3 min rest

4 x 800m Hard (2:00 Recovery)

 

March 18th

3 x 1200m @ 5k Pace (1:30 Recovery)

3 min Rest

3 x 1200m Hard (2:00 Recovery)

 

March 25th

8 x 800m @ Target 5k Pace (1:00 Recovery)

April 1st

5k/10k Time Trial (50 mins max for 10k)