MTC Track Sessions
There is no better way to judge the pace/intensity of your running than using a running track. The flat, smooth surface and accurate distance markers mean you can easily calculate the speed you a running. Overtime this allows you to develop two key aspects of your running. Pace judgment and training at a variety of paces. All good runners can judge their pace during a race to make sure they don't set off too fast and tire too early. Adding different paces to your running training enable you to target different components of fitness as the season progresses and see progression as your fitness improves.
The clubs track sessions are primarily aimed at people racing over distances of 5-10km and structured throughout the year to make sure you are peak for the summer months. During the off season the emphasis is on technique, efficiency and stride rate while laying down a firm aerobic base. Volume and intensity gradually increase in the New Year with various phases concentrating on threshold, above threshold and over speed running. Running and rest times vary accordingly. The summer months are designed to maintain speed with reduced volume to allow maximum effort in races. Progress is measured with regular 5km time trials and individual training paces are then determined from these time trial results. People who regularly attend this session steadily improve throughout the year.
By having a coach available during the session any obvious issues with running technique, pace judgment and cadence can be quickly and easily identified.
Session Details
An overview of our weekly training programme can be found on the main sessions page.
We keep our training calendar upto date with the latest information about session including cancellations or changes to start times. Please check it frequently!
What will be provided?
- Coach
- Session Plan
- Target Pace Table using 5k time trial performance
What do you need to bring?
- Membership card or training voucher
- 1 x 750ml drink (as a minimum)
- Sports Watch (for timing)
- Optional: Heart rate monitor
- Ideal: Knowledge of your recent 5k time trial performance
What should you wear?
- Running shorts / tights
- Running vest, t-shirt, jacket if cold.
- Running shoes or racing flats.
Etiquette
Often there will be athletes of varying abilities doing different workouts on the track. It is advisable to understand the basic courtesies and customs of running on a track so that we can all enjoy workouts without injuries.
- Turn up 10 minutes before the start of the session so you can ask any questions you have before the session begins and by ready to start on time.
- Look both ways before you step onto or walk across the track.
- Give runners already using the track right of way.
- Warm-up in a clockwise direction in the outside two lanes or alternatively in the park.
- During the main set use the inside two lanes only and run in an anti-clockwise direction.
- Don't run more than 2 abreast as this makes it difficult for you to be passed without using another lane.
- If you are being passed hold your position. If you move suddenly to the right/left someone may get hurt.
- Never stand still on the track particularly near the start/finish line.
- Whenever you are resting step off the track onto the track centre.
- If someone yells 'TRACK' move out of the way as you are probably not following one of the rules above.
- Finally be aware of other activities taking place on the in-field such as football or field events.