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. Each session will start with a gentle warm-up including 5mins jog, Lunges and Leg swings and dependent 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 40-45mins and will either be hard technical efforts with long recoveries (2-3mins) or middle-distance speed endurance efforts with shorter recoveries (1-2mins)

May-July 2024

Ok, It’s not quite summer. But it has already hit 20°C this year, so we are calling it early!!

This block of sessions is going to focus on over-speed to enable you to get more out of your legs during the Road Race season.

To achieve this we will be working on distances between 200-600m with long recoveries to enable you to work hard and improve your foot speed to make you a more efficient runner.

All sessions will begin with technical drills followed by 35-40mins of efforts before a steady cool down.

13th May – 10x 200m with walk recovery

Starting around 85% effort and slowly increasing up to 95% as you warm into the session.

20th May – 3-4x 200/400/600

1:30 rest between efforts, 3:00 rest between sets.

27th May – No Track Session – Bank Holiday

Watch out for other sessions on social media.

3rd June – 6-8x 300m

3:00 Walking recovery. Try to hold pace/intensity throughout all sets.

10th June – TBC

Thanks, Enjoy the sessions!!!

Dave.

Old Sessions

 

January – April 2024

8th January – 400m Efforts – Recovery 100m Walk, 250m Jog, 50m walk (1 Lap)

15th January – Alternate 800m /400m Efforts – Recovery 100m Walk, 250m Jog, 50m walk (1 Lap)

22nd January – 600m Efforts – Recovery 200m Walk

29th January – 400m Efforts – Recovery 100m Walk, 100m Jog

5th February – 600m Efforts – Recovery 100m Walk, 100m Jog

12th February – 800m Efforts – Recovery 150m Walk, 250m Jog, (1 Lap)

19th February – Alternating 400 / 600m – Recovery 100m Walk, 100m Jog

26th February – 800m Efforts – Recovery 100m Walk, 100m Jog

4th March – 1,000m Efforts – Recovery 200m Walk

11th March – Alternating 800 / 1,000m – Recovery 100m Walk, 100m Jog

18th March – 400m Efforts – Recovery 100m Walk, 100m Jog

25th March – 600m Efforts – Recovery 100m Walk, 100m Jog

1st April – Easter Bank Holiday

8th April – 800m Efforts – Recovery 100m Walk, 100m Jog

15th April – 1,000m Efforts – Recovery 100m Walk, 100m Jog

22nd April – 400m Efforts – Recovery 100m Walk.

29th April – 400m Efforts – Recovery 100m Jog (Continuous Run)

6th May – Bank Holiday

October – December 2023

9th October – 7-10 x 800m (1:00 Rest)

16th October – 5-8 x 1,000m (1:00 Rest)

23rd October – 4-7 x 1,200m (1:00 Rest)

30th October – 3-6 x 1,600m (1:00 Rest)

6th November – 3-5 x 2,000m (1:00 Rest)

⭐⭐Then – We repeat the previous 5 weeks and try to get through the sets quicker or cover more sets!!!⭐⭐

13th November – 7-10 x 800m (1:00 Rest)

20th November – 5-8 x 1,000m (1:00 Rest)

27th November – 4-7 x 1,200m (1:00 Rest)

4th December – 3-6 x 1,600m (1:00 Rest)

11th December – 3-5 x 2,000m (1:00 Rest)

18th December – ⭐⭐5km Time Trial⭐⭐

August – September 2023

7th August – 1x 1,000m, 2x 800m, 3x 600m, 4x 400m (1:30 Rest each time)

14th August – 2x 1,200m, 3x 800m (1;30 Rest): Then Max 400m sets (1:00 rest) holding same pace in remaining time (40mins) 

21st August – 4-5x 1mile (1:30 Rest)

28th August – No Session on Bank Holiday – Keep a watch on Social Media for other training.

4th September – 8x 1,000m (1:00 Rest) – Try to stick at same pace throughout without slowing.

11th September – 400m, 800m, 1,200m, 1,600m, 2,000m, 2,400m (45min time cap) 20 secs rest per lap completed.

18th September – 2,400m, 2,000m, 1,600m, 1,200m, 800m, 400m (45min time cap) 20 secs rest per lap completed.

25th September – 400m & 800m (1,000m) Time Trials

2nd October – 5km Time Trial

June-July 2023

5th June – 4x300m Hard (3:00 Rest) / 4-6x200m Hard (3:00 Rest) – 40min

12th June – 2x400m Tempo (2:00 Rest) 4-6x 400m Hard (3:00 Rest)

19th June – 2x600m Tempo (2:00 Rest), 3x 400m Tempo (2:00 Rest), 4x 200m Best Effort (3:00 Rest)

26th June  – 1x800m Tempo (2:00 Rest), 4-5x800m Hard (3:00 Rest)

3rd July  – 2x300m Tempo (2:00 Rest), 4-6×300 Hard (3:00 Rest)

10th July – 2x400m Tempo (2:00 Rest) 4-6x 400m Hard (3:00 Rest)

17th July – 1x600m Tempo (2:00 Rest) 4-6x 600m Hard (3:00 Rest)

24th July – 1x800m Tempo (2:00 Rest), 4-5x800m Hard (3:00 Rest)

31st July – 400m & 800m (1,000m) Time Trials

Mar-May 2023

6th March  – 600m Hard Effort Repeats (45:00) at 80-85% with 200m Easy Jog Recovery.  

13th March – 800m Hard Effort Repeats (45:00) at 80-85% with 200m Easy Jog Recovery.  

20th March – 1,000m Hard Effort Repeats (45:00) at 80-85% with 200m Easy Jog Recovery. 

27th March – 1 Mile Effort Repeats (45:00) at 80-85% with 400m Easy Jog Recovery. 

3rd April – 2km Effort Repeats (45:00) at 80-85% with 400m Easy Jog Recovery. 

10th April – No Track Session Bank Holiday

17th April – 1,200m Hard Effort Repeats (50:00) at 80-85% with 200m Easy Jog Recovery. 

24th April – 1,000m Hard Effort Repeats (50:00) at 80-85% with 200m Easy Jog Recovery. 

1st May – No Track Session Bank Holiday

8th May – No Track Session Bank Holiday

15th May – End of Training Block Time Trials – 5km with option for 10km if <50mins.

22nd May – 200m High Cadence / 200m Strides / 200m Both / 200m Recovery – 40min Repeats.

29th May – No Track Session Bank Holiday

Jan-Feb 2023

9th January – 400m Steady Effort Repeats (40:00) at 70-75% with 100m Jog Recovery.  

16th January – 800m Steady Effort Repeats (40:00) at 70-75% with 200m Jog Recovery.  

23rd January – 1,000m Steady Effort Repeats (40:00) at 70-75% with 200m Jog Recovery.  

30th January – 600m Hard Effort Repeats (40:00) at 80-85% with 400m Easy Jog Recovery.  

6th February –  800m Hard Effort Repeats (45:00) at 80-85% with 400m Easy Jog Recovery.  

13th February – 800m Hard Effort Repeats (45:00) at 80-85% with 200m Easy Jog Recovery.  

20th February – 1,000m Hard Effort Repeats (45:00) at 80-85% with 200m Easy Jog Recovery.  

27th February – 5km Time Trial.

Oct-Dec 2022

Monday 3rd October – 5-8 x 1,000m (2:00 Recovery)

Monday 10th October – 3×800, 2×1,200, 1×1,600 (2:00 Recovery)

Monday 17th October – Pacing Whistle Test (If we have the track to ourselves)

Monday 24th October – Yasso 800’s (Recover 2:00), as many as possible in 45mins. This is not the original Marathon pace test, but a distance covered test, do not cheat the recoveries, work hard, recover properly and tell Dave how far you managed in the total time.

Monday 31st October – Halloween Relays

Monday 7th November – 3-5x 1-mile (2:00 Recovery)

Monday 14th November – Pyramid set (up only) 200/400/600……. Continue for 45mins, 1:00 Recovery (basically a long tempo run).

Monday 21st November – 5-8 x 1,000m (1:30 Recovery)

Monday 28th November – 3×800, 2×1,200, 1×1,600 (1:30 Recovery)

Monday 5th December – Yasso 800’s (Recover same time as effort length), as many as possible in 45mins – Try and beat total distance from last time. Still no cheating!!

Monday 12th December – Xmas Parlauf Relay or Magical Santa Tour.

Monday 19th December – 5k Time Trial

January to May 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
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

Older Sessions from 2021

 
 
 
 
 
 
 
 
 

 

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.