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! In the summer we also do monthly hill sessions in parks around Manchester and grab a bite to eat afterwards.

Entmfr_trackry to the track costs £2.30 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 currently have five CiRFs (Coaches in Running Fitness): Thomas Blackburn, Steve Hatton, James Moles, Tess Ptonka and Nina Barthel, and we endeavour to have at least one of these people at each of our track sessions to lead the session, however sessions 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! Hill sessions are comprised of long and short hill repeats benefiting all distance aims.
  • Core work to increase strength and help prevent injuries plus relaxing stretches to cool down and target 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.

Winter Sessions 2018

Below are the session outlines and leaders for the new year. Sessions are great for strength and technique, as general fitness and a social way of keeping fit with other MFR but they are designed to be progressive and with end goals in sight. Half/Marathon sessions are based upon progression towards our Clubraces of Wilmslow Half or Manchester Marathon whilst the 5/10k sessions are written for those aiming at Trafford 10k and/or Salford 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)

Date/Leaders Half/Mara sessions 5k/10k sessions
12/2/19 – Steve and Martin 4-5x1600m@Tpace (400m jog) 8-10x500m – 400m@Ipace then 100m@Rpace. (300m jog)
19/2/19 – Molesy and Jacqui 5x5min@Ipace (2min jog)

pacing session using Etihad

As per other session
26/2/19 – Thomas and Jono


10min@Tpace (2min jog) then 3x3min@Ipace (2min jog) then 10min@Tpace Indoor track – 12x400m@Rpace (1min standing rest)
5/3/19 – Foxy and Sarah 2x2km@Tpace (400m jog then 2x1km@Ipace (400m jog) Indoor Track – 2 sets of 8x200m@Rpace (45sec standing rest between each rep, 5min rest between sets)
12/3/19 – Thomas and Paula


6x800m@Ipace (400m jog) as per other session
19/3/19 – Molesy and Jono 8x3mins@Ipace (2min jog) 8x600m@Rpace (400m jog)
26/3/19 – Tess and Jacqui 4x6min@Tpace(2min jog) 3 sets of (100m@Rpace (300m jog), 200m@Rpace (200m jog), 300m@Rpace (100m jog), 400m@Rpace, (400m jog)
2/4/19 – Steve and Rachel 3x1600m (400m jog)

@target marathon pace if doing Mcr, Tpace if not


(equal length jog recovery)

9/4/19 Steve + Jono 6x1km@Ipace (200m jog) 4 sets of (400m@Rpace (30secs standing rest), 200m@Rpace (30 sec standing rest), 200m@Rpace

5min rest between sets

16/4/19 – Thomas and Rachel 6x4min@Ipace (2min jog) 10x500m – 400m@Ipace then 100m@Rpace. (300m jog)

(do 5 reps if doing Salford 10km)

23/4/19 – Martin and Andrew F 5x5min@Ipace (2min jog)

pacing session using Etihad

(marathon pace if doing London marathon)

as per other session
 30/4/19  5km @5km racepace 1/2/3/4/5/4/3/2/1min @Ipace
 7/5/19 as per other session 6x800m@Ipace (400m jog)
 14/5/19 2x2km@Tpace (400m jog then 2x1km@Ipace (400m jog) 6x400m@Rpace (400m jog)

5min rest then

6x200m@Rpace (200m jog)

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.