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)

January – April 2024

There’s a few Cross Country Races left in the season and Road Running season is just around the corner, which we are looking to make a bigger one this year. What better way to get ready for it than building the endurance base we’ve been working on and adding more speed to it to make you a racing machine.

The aim of this block of training over the next 3 months is Speed Endurance.

By this we mean, take your current or target 5k time, work out what pace that would be per lap of the track and we want to be running the intervals of 400-1,000m at a quicker pace than this with long recoveries. Starting at 5-10 secs quicker and aiming for 15-20 secs by the end of the block.

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

Thanks, Enjoy the sessions!!!

Dave.

Old Sessions

 

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.