Tuesday – Track at Sportcity

Tuesday Night – Track Session

When: 6.45pm for a 7pm start (meet in reception)
What: Running form, injury prevention, strength and conditioning, flexibility and interval training 
Where: Manchester Regional Arena @ Sports City, Rowsley Street, off Ashton New Road, Manchester M11 3FF (website

Tuesday Track sessions are suitable for anyone that can run 5km and the main objective is to improve your speed and increase fitness through interval training. You will also learn drills to improve your running form, do core work to increase strength and help prevent injuries plus learn various stretches to increase flexibility and cool down after running. Even if your aim isn’t to race or get faster its a great workout and a chance to socialise with other Frontrunners!

Entmfr_trackry to the track costs £2.40 (Manchester City Council catchment area) / £2.60 (outside of Manchester City Council) with a Manchester Athletics membership card (available to members of network clubs, such as MFR, the card is free and just involves filling in a form at reception). For non-members the cost is £3.60 per session.

Lockers are available for £1 (refundable) and there are showers available too. If you have any further questions about Tuesday nights, please contact Steve via training@manchesterfrontrunners.org

We have five CiRFs (Coaches in Running Fitness): Thomas Blackburn, Steve Hatton, James Moles, Tess Ptonka and Nina Barthel. We try to have at least one of these people at each of our track sessions to lead the session which are also supported by our numerous LiRFs (Leaders in Running Fitness).

A typical Tuesday Track session consists of:

  • Warm-up jog
  • Drills to improve running form and dynamic stretches to prepare the body for faster running
  • Interval session on the track (normally 2 sessions available – shorter, faster reps improving your Vo2max, great for 5/10k training OR longer, slower reps at lactate threshold pace, perfect for half marathon/marathon training. Occasionally the session benefits all distances so just one will be offered and we often have short sprints or a fun relay to finish with!
  • Core work to increase strength and help prevent injuries
  • Stretches to cool down and improve flexibility

Please note, parking restrictions are in place at SportCity from the 1st March. If you are driving to the track session be sure to park on the Regional Sports Arena car park through Gate 13 off of Rowsley St. Trams also leave the city centre every 8-12 minutes and the arena is 2 mins walk from the Etihad Campus stop on the Ashton line.

2020 sessions

Below are the session outlines and leaders for the next few months. Notice there are interval options which have been progressively designed for membsrs training for our  upcoming clubraces – Manchester Marathon/Wilmslow Half or Trafford 10k.

Please note that any session can be modified for your needs if you’re a newer runner or returning from injury – please speak to the session leader beforehand if you feel the session is a little advanced and we can arrange something 🙂

(Recoveries in brackets – either jog recovery or standing rest)

Date/Leaders Half/Marathon sessions 5/10k sessions
7/1/20 – Steve and Martin 2x15min@Tpace (2min jog) then 10xgrass strides 10x2min@Ipace (2min jog)
14/1/20 – Steve and Sarah 3x10min@Tpace (2min jog) then 10xgrass strides 8x3min@Ipace (2min jog)
21/1/20 – Steve and Jordan 4x8min@Tpace (2min jog) 6x4min@Ipace (2min jog)
28/1/20 – Tess and Jono 4-5x1600m@Tpace (400m jog) 6-8x800m@Ipace (400m jog)
4/2/20 – Molesy and Jacqui 5x6min@Tpace (2min jog) 3 sets of 3x300m@Rpace (100m walk) 5min rest between sets. Use indoor if too cold.
11/2/20 – Molesy and carl 10min@Tpace (2min jog)

then 5min @ Ipace (2min jog)

then 10min@Tpace

8x600m@Rpace (200m walk)
18/2/20 – Rachel and Martin 8/7/6/5/4min@T-Ipace (2min jog)

Try to increase pace throughout

2 sets of 6x400m (1min rest)

5min rest between sets. Use indoor if too cold.

25/2/20 – Tess and Rachel 2x2km@Tpace (400m jog)
then 2x1km@Ipace (400m jog)
3 sets of 5x200m (1min rest)

5 min rest between sets. Use indoor if too cold

3/3/20 Pacing session using Etihad Stadium as per longer session
10/3/20 5-6x1km@Ipace (200m walk/jog) as per longer session
17/3/20 6-8x800m@Ipace (400m jog) as per longer session
24/3/20 3x6min@Tpace (2min jog)

then 4x400m@Rpace (1min standing rest)

(If training for London Marathon do 5x6min@Tpace (2min jog)

31/3/20 3x1600m@Target Marathon pace

or 4-5x1600m@Tpace if not doing Mcr

7/4/20
14/4/20

During our track sessions we work at three different paces: Threshold (T – approx 10km race pace), Interval (I – approx 5km race pace) and Rep (R – approx 1mile race pace). See table below for precise lap target times.

The table below gives guidance on the time per lap you should be aiming for based upon your most recent 10km race time.

Threshold Interval Rep
10k Pace Lap Lap Lap
56:03 2:16 2:05 1:59
54:44 2:13 2:02 1:55
53:29 2:10 1:59 1:53
52:17 2:07 1:56 1:50
51:09 2:05 1:54 1:48
50:03 2:02 1:52 1:46
49:01 2:00 1:50 1:44
48:01 1:57 1:48 1:42
47:04 1:55 1:46 1:40
46:09 1:53 1:44 1:38
45:16 1:51 1:42 1:36
44:25 1:49 1:40 1:34
43:36 1:47 1:38 1:32
42:50 1:45 1:36 1:30
42:04 1:43 1:35 1:29
41:21 1:42 1:33 1:27
40:39 1:40 1:32 1:26
39:59 1:38 1:31 1:25
39:20 1:37 1:30 1:24
38:42 1:35 1:28 1:22
38:06 1:34 1:27 1:21
37:31 1:33 1:26 1:20
36:57 1:31 1:25 1:19
36:24 1:30 1:23 1:17
35:52 1:28 1:21 1:15

Tuesday Night Testimonials 

Sarah: Doing a regular track session on a Tuesday has really helped me develop strength and speed in my running. I prefer longer distances such as half marathons and a weekly speed session has ensured I don’t fade and die in the second half of races. In addition I have also improved my running form through drills at track and therefore run more efficiently. Track changed my (running) life!

Angelo: I joined MFR to initially motivate me to run a little more and to make new friends. Over time I started to take running more seriously, so decided to take the plunge and go to my first track session. What a revelation! While I was by no means one of the fastest there, I learned a lot about running technique and also good warm-up / cool-down exercises which help avoid injury.

We typically start with a few laps warm-up followed by some drills which help us focus on technique like posture and good habits. Then after some lunges we start on the actual session, it varies depending on what the focus happens to be. So it could be reps of 1200m, or 400m or anything in-between. Once the session is over we cool-down and head inside for some core exercises. These again were useful to learn and it’s good to do them in your own time during the week, they really help.

One of the unexpected benefits I found was track helped me measure distance better, this has been really useful in races when I think “ah that’s to laps of track” so can push myself to sprint when needed! Sure, trying something new can make people nervous (I was!) however I quickly came to enjoy track as the sessions were bringing results and I was breaking PBs on a regular basis as my fitness and technique improved. There is definitely something for everyone to learn at track. Track isn’t easy – if it is then you’re probably doing it wrong! You’ll discover what ‘track legs’ are, but it’s worth it for the improvements you will see.