Tuesday – Track at Sportcity

Tuesday Night – Track Session

When: 6.45pm (meet in reception)
What: Running form and speed work 
Where: Manchester Regional Arena @ Sports City, Rowsley Street, off Ashton New Road, Manchester M11 3FF (website

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 four CiRFs (Coaches in Running Fitness): Thomas Blackburn, Steve Hatton, James Moles 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).

The Tuesday night track sessions are aimed at runners wishing to work on their speed and fitness for racing, and who would like advice on improving their running economy. Sessions consist of:

  • Warm-up
  • Drills focussed on technique and strength
  • Main session on the track
  • Cool Down
  • Stretches/core work

Each session is designed to work on a specific area of running fitness, with the particular focus of each training period dependent upon the goals of the majority of the runners, in the group in terms of racing distance (e.g. 10k up to marathon). This varies according to season.

Sessions may include shorter reps of 200m and 400m at faster paces, up to longer intervals of 1,600m or more at tempo pace. These are designed and co-ordinated by Steve Hatton our Coaching Coordinator.

 

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.

Summer Sessions 2017

Please find below the session outlines and leaders for the next few weeks:

Session Session Leaders
30/5/17 2 sets of 2x200m rpace/2x400m rpace/1x800m ipace with equivalent distance jog recovery and 5 mins rest between sets. Shorter session due to McrRun so extended core session using core cards Thomas Blackburn and Michael Goldie
6/6/17 Hills session at Boggart Hole Clough with both long and fast uphill reps and downhill running practice Steve Hatton and Jane Fletcher
13/6/17 8x3mins ipace (90secs jog recovery), 3x300m rpace (100m walk recovery)  James Moles and Andrew Porter
20/6/17 8-12x400m rpace (200m jog recovery). Mixed medley relay to finish Nina Barthel and Jono Guildford
27/6/17 2 sets of 8x200m rpace (200m jog recovery and 5min rest between sets). Core cards to finish Thomas Blackburn and Sarah Rickard
4/7/17 Hills session at Reddish Vale Park with both long and fast reps and downhill running practice James Moles and Rachel Kenyon
11/7/17 6x4mins ipace (2 mins jog recovery), 3x300m rpace (100m walk recovery) Nina Barthel and James Fox
18/7/17 8-12x500m (400m ipace, 100m rpace, 300m jog recovery) Steve Hatton and Tom Bardwell

 

During our track sessions we work at three different paces: Threshold (T), Interval (I) and Rep (R). The table below gives guidance on the time per lap you should be aiming to run at, based upon what your race pace is for a 10k.

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

If you are running at least 2 or 3 times a week and want to improve your times in races, our track sessions will be of benefit to you.

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.