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. This allows you to develop key aspects of your running:
- Pace judgment
- Training at a variety of paces
- Training at or above race intensity/pace
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. Running at or above race intensity not only trains appropriate energy systems but it also helps your running efficiency. Having a coach available during the session means any obvious issues can be quickly and easily identified. Like all our club training the sessions will be structured around our Annual Training Plan to make sure you are ready for race season. We use a 3-5k time trial to benchmark peoples running and set appropriate training paces.
Both our Monday and Wednesday track sessions can be attended by Beginner, Intermediate or advanced members however at the wednesday session we have 3 coaches to provide more input to the intermediate and advanced athletes. At the Monday session the coach will focus mainly on the beginner athletes to make sure they are getting the most out of the session.
On both Monday and Wednesday, active coaching will start from approximately 7.10pm, but we expect everyone to have completed a minimum of 10 minutes self warm up before this point. Coaches will be on hand from just before 7pm to offer advice and guidance.
For a detailled description of run training standards and to check your level for each discipline click on the following link: Training Standards
Note: We encourage members to introduce themselves to track running progressively. Don't jump straight into full sessions the first time you go along.
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?
- 1-3 Coaches
- Session Plan
- Target Pace Table using 3-5k 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.