Monday Night

Track Sessions

Monday night track sessions take place at Leigh Sports Village 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.

Summer 2018 Sessions

16th July

1x800m

2x400m

3x200m

4x100m

  • 3:00 Recovery between sets, working hard on holding form/technique over outright speed throughout all of the sets.

23rd July

1x800m @ 5k Pace

6x400m Hard (3:00 Recovery)

5:00 Rest

800m Best Effort

This should be a really tough session if carried out at the correct intensities. the 800m initial set is to get the body used to working at high intensity, then the 400m sets should be at around 95% effort, the last 2 efforts should start to feel tough. The final lap of the 800m should feel like the final straight of a race when you are chasing somebody down and have nothing else to give.

30th July

10x200m Best Effort (3:00/Walk Back Recovery)

Concentrating on form over outright speed to help increased running economy.

6th August

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

2x600m Hard (3:00 Active Recovery – Jog/Walk to Start)

1x400m Best Effort

Aim of this session is to really work hard on speed, technique and efficiency in the efforts, as you start to get fatigued the distance decreases to enable to hold form/quality. Then an all-out effort for last set of the day to get rid of that last bit of energy and get your wobbly legs – This should be a REALLY tough session!

13th August

Drills

2x 400m Hard (1:30 Recovery)

3x50m (Straight) Best Effort (350m active recovery jog/walk)

3x50m (Top Bend) Best Effort (350m active recovery jog/walk)

2x 400m @ 5k Pace (1:00 Recovery)

First set of 400’s are as a warm up for the intensive efforts to come. 50’s are to build explosive strength. Final 400’s are not slow, but steady efforts to get the blood to your legs to help start the recovery before a steady cool down.

20th August

3x400m Hard (1:30 Recovery)

Drills

In Groups of 5 – 20mins of 30m Parachute Sprints

2x 400m @ 5k Pace (1:00 Recovery)

27th August – No Session – Bank Holiday

3rd September

2x400m Hard (1:30 Recovery)

Drills

Short Efforts. Start hard, but controlled, building up to ‘Pick-Up’ point where you should hit max effort until the finish.

4x80m – Pick-Up @ 50m (2:30 Recovery)

4x50m – Pick-Up @ 30m (2:00 Recovery)

2x 400m @ 5k Pace (1:00 Recovery)

10th September 

3x400m Hard (1:30 Recovery)

30Mins Continuous Rotation of below Circuit

  • 4x30m Parachute Sprint (15 Secs Recovery Between Sets)
  • 2×10 Squat Jumps (15 Secs Rest Between Sets) – Use Steeple for stability handhold if required.
  • 2×10 High-Knee Lunge-Walk with Lateral Twist towards Front-Leg Side (15 Secs Recovery Between Sets)
  • 2 Sets – 30 Sec Front Plank / 15 Sec Side Plank (Each Side) / 30 Secs Rear Plank (30 Secs Recovery between Sets)
  • 400m @ 5k Pace
  • 1:00 Rest.

Pick an intensity that suits your fitness level, that you can maintain for the duration of the session.

17th Septempber

A&T Olympics – Take 2

Your chance to see if the last 9-Weeks have benefited your running in order to bag a new PB at the following distances:

1500m

800m

400m

200m

100m

24th September

5x800m @ 5k Pace (1:00 Recovery)

3x800m Best Effort (3:00 Recovery)

1st October

4x 1000m @ 5k Pace (1:00 Recovery)

2x 1000m Best Effort (3:00 Recovery)

8th October

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

2x 1200m Best Effort (3:00 Recovery)

15th October

Repeat the below for 40 Mins.

1x800m @ 5k Pace (1:00 Recovery)

1x400m Hard (1:30 Recovery)

1x400m Best Effort (2:00 Recovery)

22nd October

1600m @ 5k Pace (1:30 Recovery)

2x 1200m @ 3k Pace (1:45 Recovery)

2x 800m @ 1-Mile Pace (2:00 Recovery)

2 or 3 x 400m @ 800m Pace (2:30 Recovery)

29th October

5x 1-Mile @ 5k Pace (1:30 Recovery)

5th November

5x800m @ 5k Pace (1:00 Recovery)

3x800m Best Effort (3:00 Recovery)

12th November

4x 1000m @ 5k Pace (1:00 Recovery)

2x 1000m Best Effort (3:00 Recovery)

19th November

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

2x 1200m Best Effort (3:00 Recovery)

 

 

 

———————————Previous Sessions—————————————

Spring 2018 Sessions

23rd April

6x800m Hard Efforts with 3:00 Recovery between sets.

Aim of the session is to work on speed endurance, run hard on the efforts and make the most of recovery in order to go hard again. The last couple of efforts should feel really hard.

30th April

3 Sets of below:

1x800m @ 5k Pace (2:00 Rest)

1x400m Hard Effort (2:00 Rest)

1x200m @ 400m Pace (1:30 Rest)

1x200m Best Effort (2:00 Rest)

Aim of this session is to warm legs up in order to do the first speed sets of the year, the 400m pace efforts will prepare the legs for the 200m Best Effort.

7th May

Bank Holiday – No Session

14th May

6x400m @ 800m Pace (1:30 Rest)

*** 5:00 Recovery ***

3x200m Best Effort (3:00 Active Recovery – Jog/Walk to Start)

Aim of this session is to hold a hard/steady pace over the 400’s to get some good quality speed endurance training, then recover before some short, hard 200m efforts.

21st May

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

2x600m Hard (3:00 Active Recovery – Jog/Walk to Start)

1x400m Best Effort

Aim of this session is to really work hard on speed, technique and efficiency in the efforts, as you start to get fatigued the distance decreases to enable to hold form/quality. Then an all-out effort for last set of the day to get rid of that last bit of energy and get your wobbly legs – This should be a REALLY tough session!

28th May

Bank Holiday – No Session

4th June

2x800m Hard (3:00 Rest)

6x200m Very Hard (3:00 Active Recovery – Jog/Walk to Start)

Aim of this session is to use the 800m efforts as a warm-up for the 200m sets where you will focus on speed and form.

11th June

1x800m Hard (3:00 Rest)

6x400m Very Hard (3:00 Rest)

1x800m Very Hard

As with 21/6 this should be a really tough session if carried out at the correct intensities. the 800m initial set is to get the body used to working at high intensity, then the 400m sets should be at around 95% effort, the last 2 efforts should start to feel tough. The final lap of the 800m should feel like the final straight of a race when you are chasing somebody down and have nothing else to give.

18th June

4x400m Hard (2:00 Rest)

6x200m Very Hard (3:00 Active Recovery – Jog/Walk to Start)

Aim of this session is to work on running strong & fast whilst holding form throughout each effort, this may effect speed at the top end, but will help to increase running efficiency.

25th June

6x800m Hard (3:00 Rest)

Aim of this session is to pick a hard effort that you can work at without losing form and hold this throughout the session. Each effort should feel hard from the start, if carried out correctly they will get harder to maintain the same effort time in sets 5&6. This will help develop efficiency and speed endurance.

2nd July

12x400m

2x200m

Non-stop with 100m ‘float’ recovery between each effort. This is only slightly slower than effort-pace, and HR should not drop by more than 2-3 BPM (if using HRM).

Aim of this session is to test speed endurance and recovery developed over previous sessions and recent road championship races.

9th July

A&T Olympics

Try out your new-found speed over your favourite track championship distances:

1,500m

800m

400m

200m