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)

 

August to October 2026

It’s Summer, so it’s time to start getting faster!!

We’ve done three big blocks of  building endurance speed, Speed endurance and then adding these together for race performance but now we are going to take it back to the start and build form and foot speed to try and raise the ceiling on how fast we can run.

It always feels a bit strange when starting out this type of training as it’s the only block of the year where we aren’t really trying to tire you out in the session. This is the time when we truly do want to work on quality over quantity.

Efforts will generally be between 50-200m with walk and jog recoveries. We aren’t trying to hit max speed on the efforts; just fast, long, efficient flowing strides that we can transform into a better 800m, 1-mile or 5k time later in the year as you move more fluid and use less energy.

Hopefully you enjoy the change of pace and a chance to open up on the track whilst it’s warm outside.

Get yourself down and try it out.

Monday 3rd August

4x 8minutes (2mins Rest)

50m Jog / 50m Strides (Hard Run) / 100m Recover-Walk

Focus today is to find the sweet-spot where you feel that flow state in all of your runs without building any fatigue.

Monday 10th August

4x 8minutes (2mins Rest)

60m Jog / 60m Strides (Hard Run) / 80m Recover-Walk

Today is about holding that effort we worked on last week so that we get the full session at the desired intensity.

Monday 17th August

4x 8minutes (2mins Rest)

80m Jog / 80m Strides (Hard Run) / 80m Recover-Walk

Monday 24th August

4x 8minutes (2mins Rest)

100m Jog / 100m Strides (Hard Run) / 100m Recover-Walk

Monday 31st August

Bank Holiday – So Session

Monday 7th September

3x 12minutes (3mins Rest)

200m Jog / 100m Strides (Hard Run) / 100m Recover-Walk

Monday 14th September

3x 12minutes (3mins Rest)

150m Jog / 150m Strides (Hard Run) / 100m Recover-Walk

Monday 21st September

2x 18minutes (4mins Rest)

150m Jog / 150m Strides (Hard Run) / 100m Recover-Walk

Monday 28th September

2x 18minutes (4mins Rest)

100m Jog / 200m Strides (Hard Run) / 100m Recover-Walk

Monday 5th October

40mins Continuous

Efforts on each Straight, Walk remaining Straight, Jog Bend from Cone 4:

Lap 1 – Cone 1 / Lap 2 – Cone 2 / Lap 3 – Cone 3 / Lap 4 – Full lap Easy Jog – Repeat

Efforts get slightly longer each lap until recovery. After recovery restart and continue for full 40mins.

Monday 12th October

16x Every 2:30

30 Second Strides

Aim for this session is to hit tempo from the start and hold it. Do not be tempted to build fatigue in later efforts, stay loose and run smooth. You will likely get faster as you warm into the sets anyway.

Monday 19th October

10x Every 4mins

45 Second Strides

Same aim as last week. Stay relaxed, run smooth and fast.

Monday 26th October

Retest – 1,500m, 800m & 400m Time Trials

If you’ve been doing your tempo/VO2 Efforts and long runs alongside your speed work over the last 3 months we should see some improvements in efficiency over these shorter distances since the end of July.

More sessions coming soon!!!

Thanks, Enjoy the sessions!!!

Dave.

16th February 2026

2x 20min Windows  – All at 30-45sec per km faster than 5km pace

1. 1. 100m Effort (100m Recovery)
   2. 200m Effort (200m Recovery)

Recoveries – Walk half the distance then easy jog.

23rd February 2026

3x 14min Windows – All at 30-45sec per km faster than 5km pace

1. 1. 200m Effort (200m Recovery)
   2. 250m Effort (150m Recovery)
   3. 300m Effort (100m Recovery)

Recoveries – Walk until Breathing recovers then easy jog.

2nd March 2026

40mins Continuous – All at 30-45sec per km faster than 5km pace

400m Effort (400m Recovery)

Recoveries – Walk 150m then easy jog – Ensure fully recovered before starting next effort.

9th March 2026

2x 20min Windows  – All at 20-30sec per km faster than 5km pace

Ensure you are fully recovered between each effort and ready to hit target pace

A) 400m Efforts (200m Walk Recovery)

400m Easy Jog Recovery 

B) 600m Efforts (200m Walk Recovery)

16th March 2026

3x Windows – All at 20-30sec per km faster than 5km pace

Ensure you are fully recovered between each effort and ready to hit target pace

4x 400m Effort (200m Recovery)

400m Easy Jog Recovery 

3x 500m Effort (300m Recovery)

400m Easy Jog Recovery

2x 600m Effort (400m Recovery)

Recoveries – Walk until Breathing recovers then easy jog.

23rd March 2026

40mins Continuous – All at 20-30sec per km faster than 5km pace

Ensure you are fully recovered between each effort and ready to hit target pace

400m Effort (200m Recovery)

600m Effort (400m Recovery)

800m Effort

800m Easy Jog Recovery – Then back to the start

30th March 2026

40mins Continuous – All at 20-30sec per km faster than 5km pace

Ensure you are fully recovered between each effort and ready to hit target pace

800m Effort

400m Easy Jog Recovery

6th April  2026 – Easter Monday, No Session 🐰

13th April 2026

2x 20min Windows  – All at 20-30sec per km faster than 5km pace

Ensure you are fully recovered between each effort and ready to hit target pace

A) 400m Efforts (200m Walk Recovery)

400m Easy Jog Recovery 

B) 600m Efforts (200m Walk Recovery)

20th April 2026

3x Windows – All at 20-30sec per km faster than 5km pace

Ensure you are fully recovered between each effort and ready to hit target pace

4x 400m Effort (200m Recovery)

400m Easy Jog Recovery 

3x 500m Effort (300m Recovery)

400m Easy Jog Recovery

2x 600m Effort (400m Recovery)

Recoveries – Walk until Breathing recovers then easy jog.

27th April 2026

40mins Continuous – All at 20-30sec per km faster than 5km pace

Ensure you are fully recovered between each effort and ready to hit target pace

400m Effort (200m Recovery)

600m Effort (400m Recovery)

800m Effort

800m Easy Jog Recovery – Then back to the start

4th May 2026 – Bank Holiday, No Session

11th May 2026

40mins Continuous – All at 20-30sec per km faster than 5km pace

Ensure you are fully recovered between each effort and ready to hit target pace

800m Effort

400m Easy Jog Recovery

18th May 2026

3x Windows – All at 15-20sec per km faster than 5km pace

Ensure you are fully recovered between each effort and ready to hit target pace

2x 600m Effort (200m Recovery)

400m Easy Jog/Walk Recovery 

2x 800m Effort (400m Recovery)

800m Easy Jog/Walk Recovery

2x 1,000m Effort (400m Recovery)

Recoveries – Walk until Breathing recovers then easy jog.

25th May 2026 – Bank Holiday, No Session

1st June 2026

⭐ Late Spring Track 5k Time Trial ⭐

8th June 2026

2x 20mins Continuous – All at 10-15sec per km faster than 5km pace

(5mins Rest Between Sets)

Building a bit of fatigue through the sets for the next 8 weeks

400m Effort (200m Easy Jog)

Holding onto the pace throughout the efforts, getting a little faster in the second block if possible.

15th June 2026

6x 6mins Continuous Tempo Effort – All at 10-15sec per km faster than 5km pace

(2mins Rest Between Sets)

Holding onto the pace throughout the efforts, getting a little faster in the last couple of sets if possible.

22nd June 2026

4x 8mins Continuous Tempo Effort – All at 10-15sec per km faster than 5km pace

(2mins Rest Between Sets)

Holding onto the pace throughout the efforts, getting a little faster in the last couple of sets if possible.

29th June 2026

2x 20mins Continuous – All at 10-15sec per km faster than 5km pace

(5mins Rest Between Sets)

Building a bit of fatigue through the sets for the next 8 weeks

400m Effort (200m Easy Jog)

Holding onto the pace throughout the efforts, getting a little faster in the second block if possible.

6th July 2026

6x 6mins Continuous Tempo Effort – All at 10-15sec per km faster than 5km pace

(2mins Rest Between Sets)

Holding onto the pace throughout the efforts, getting a little faster in the last couple of sets if possible.

13th July 2026

4x 8mins Continuous Tempo Effort – All at 10-15sec per km faster than 5km pace

(2mins Rest Between Sets)

Holding onto the pace throughout the efforts, getting a little faster in the last couple of sets if possible.

20th July 2026

3-5x 1-mile – All at 10-15sec per km faster than 5km

(2-3mins Rest Between Sets)

Holding onto the pace throughout the efforts, getting a little faster in the last 1-2 sets if possible.

27th July 2026

A&T Track Time Trials

400, 800 & 1,500m

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5th January 2026

2x 20min Windows  – All at 30-45sec per km faster than 5km pace

1. 1. 100m Effort (100m Recovery)
   2. 200m Effort (200m Recovery)

Recoveries – Walk half the distance then easy jog.

12th January 2026

3x 12min Windows – All at 30-45sec per km faster than 5km pace

1. 1. 200m Effort (200m Recovery)
   2. 250m Effort (150m Recovery)
   3. 300m Effort (100m Recovery)

Recoveries – Walk until Breathing recovers then easy jog.

19th January 2026

40mins Continuous – All at 30-45sec per km faster than 5km pace

400m Effort (400m Recovery)

Recoveries – Walk 150m then easy jog – Ensure fully recovered before starting next effort.

26th January 2026

2x 20min Windows  – All at 30-45sec per km faster than 5km pace

1. 1. 100m Effort (100m Recovery)
   2. 200m Effort (200m Recovery)

Recoveries – Walk half the distance then easy jog.

2nd February 2026

3x 13min Windows – All at 30-45sec per km faster than 5km pace

1. 1. 200m Effort (200m Recovery)
   2. 250m Effort (150m Recovery)
   3. 300m Effort (100m Recovery)

Recoveries – Walk until Breathing recovers then easy jog.

9th February 2026

40mins Continuous – All at 30-45sec per km faster than 5km pace

400m Effort (400m Recovery)

Recoveries – Walk 150m then easy jog – Ensure fully recovered before starting next effort.

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May-Dec 2025

19th May – Start of New Block

25min Continuous – 800m Effort / 1:00 Static Recovery

5mins Rest

15min Continuous – 400m Effort / 1:00 Static Recovery

26th May

Bank Holiday – No Session

2nd June

25min Continuous – 600m Effort / 1:00 Static Recovery

5mins Rest

15min Continuous – 300m Effort / 1:00 Static Recovery

9th June

30min Continuous – 400m Effort / 30 secs Static Recovery

5mins Rest

10min Continuous – 200m Effort / 30 secs Static Recovery

16th June

20min Continuous – 1,000m Effort / 1:00 Static Recovery

5mins Rest

20min Continuous – 500m Effort / 1:00 Static Recovery

23rd June

20min Continuous – 800m Effort / 1:00 Static Recovery

5mins Rest

20min Continuous – 400m Effort / 1:00 Static Recovery

30th June

25min Continuous – 600m Effort / 1:00 Static Recovery

5mins Rest

15min Continuous – 300m Effort / 1:00 Static Recovery

7th July

25min Continuous – 400m Effort / 30 secs Static Recovery

5mins Rest

15min Continuous – 200m Effort / 30 secs Static Recovery

14th July – 5km Time Trial – Retest

21st July – 1x 1,000m, 2x 800m, 3x 600m, 4x 400m (1:30 Rest each time)

28th July – 2x 1,200m, 3x 800m (1;30 Rest): Then Max 400m sets (1:00 rest) holding same pace in remaining time (40mins)

4th August – 4-5x 1mile (1:30 Rest)

11th August – 8x 1,000m (1:00 Rest) – Try to stick at same pace throughout without slowing.

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

25th August – No Session on Bank Holiday – Keep a watch on Social Media for other training.

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

8th September – 400m & 1,000m Time Trials

15th September – 5km Time Trial

22nd September – 7-10 x 800m (1:00 Rest)

29th September – 5-8 x 1,000m (1:00 Rest)

6th October – 4-7 x 1,200m (1:00 Rest)

13th October – 3-6 x 1,600m (1:00 Rest)

20th October – 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!!!⭐⭐

27th October (Coaches Birthday) – 7-10 x 800m (1:00 Rest)

3rd November – 5-8 x 1,000m (1:00 Rest)

10th November – 4-7 x 1,200m (1:00 Rest)

17th November – 3-6 x 1,600m (1:00 Rest)

24th November – 3-5 x 2,000m (1:00 Rest)

1st December – 3-4x 1mile (400m Easy Jog Recovery)

8th August – 6-8x 1,000m (200m Jog Recovery)

15th December – 🎄Turkey Trot 5km Handicap Race 🎄

22nd December – No Session – Xmas Break 🎅🏼🤶🏼

29th December – No Session – Xmas Break – Have a great New Year 🍾🍻

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 – Repeat of previous session due to track repairs on bottom bend.

17th June – 2x600m Tempo (2:00 Rest), 3x 400m Tempo (2:00 Rest), 4x 200m Best Effort (3:00 Rest)

Steadily increasing the efforts and maintaining good form through the sets as the distances reduce.

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

Use the first effort as extension of the warm up, not pushing too hard whist holding good form. Aim for HARD efforts is to run as hard as possible whilst holding good form.

1st July  – 2-3x 400/800/1200

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

8th July – 2x 400m Tempo (2:00 Rest) 5-6x 200m Hard (3:00 Rest)

This is the first of 4 sessions where I really want you to challenge yourself in the HARD effort section. Let’s start pushing your boundaries for speed to see where it takes us!!!

15th July – 2x 600m Tempo (2:00 Rest) 5-6x 300m Hard (3:00 Rest)

22th July – 1x 800m Tempo (2:00 Rest), 4-5x 400m Hard (3:00 Rest)

29th July – 1x 800m Tempo, 3x 400m Hard (5:00 Rest) 2x 400m Best Effort (7:00 Rest)

5th August – 1x 600m Steady, 6-8x 600m Tempo (2:00 Rest)

Use the first effort as an extension of the warm up, start steady and build into your tempo pace by the last 200m. For all tempo efforts, try and hold a pace that is slightly quicker than your target 5km pace. If you can push a little faster in the last two efforts without loss of form them this is the time to do it.

12th August – 1x 1,00m Steady, 4-6x 1,000m Tempo (2:00 Rest)

Same type of session as last week, only difference being that the distance has increased. Holding speed at target 5km pace for the duration of the session today, so a little easier than last week. This should get you ready for next week’s time trial and provide you with the feedback to know what pace to target for 5km.

19th August – 3x 400m @ 5km Pace (1:30 Rest) ⭐5km Time Trial ⭐

Using the pace you were practicing last week, use the first 3x 400m to get into the stride pattern and rhythm you will be using in the time trial. For the 5km time trial, don’t be afraid to get drawn into a race! Use the people you have been working with over the past few months to push you along to a time you can be proud of. If you zone out and follow your watch too much you will never achieve greatness, that being said…… Don’t go out too hot in the first 3 laps. There’s 12.5 to do 😉

26th August – Bank Holiday – No official session. Keep an eye on Club Facebook group for anything that may be taking place.

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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

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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⭐⭐

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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

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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

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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

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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.

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Oct-Dec 2022

Older Sessions from 2021