12 days of Christmas

Tuesday 10th December 2019, 7:00:pm

Speedwork
Track
Manchester Regional Arena
Rowsley Street
Sportcity
Manchester
M11 3FF
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A festive track session where we take on the last verse of the 12 days of Christmas.

Efforts are not intended to be "eyeballs out" - complete as much as you can in 30 minutes, or take a bit of extra time to complete the full set if - like most of us - you aren't running at an Olympic standard!

  • 1200m effort (3 laps of the track)
  • 100m jog recovery
  • 1100m effort
  • 100m jog recovery
  • 1000m effort
  • 100m jog recovery
  • 900m effort
  • 100m jog recovery
  • 800m effort (2 laps of the track)
  • 100m jog recovery
  • 700m effort
  • 100m jog recovery
  • 600m effort
  • 100m jog recovery
  • 500m effort
  • 100m jog recovery
  • 400m effort (1 lap of the track)
  • 100m jog recovery
  • 300m effort
  • 100m jog recovery
  • 200m effort
  • 100m jog recovery
  • 100m effort
  • 100m jog recovery

Session format

For these alternative speedwork sessions, you will need some sort of timing device and some landmarks to run between, such as trees, park benches, etc. The sessions have times for which you should aim to run between these two markers. As part of your warm up, make a mental note of your starting landmark then time yourself doing an easyish run/jog for the stated time: whichever landmark you get when the time has elapsed is your end marker. Use these two markers for the rest of the session.

As always, please remember to stay mindful of your health and safety and that of those around you.