Quick slow quick - 1 minute efforts

Tuesday 14th July 2020, 7:00:pm

Speedwork
Road
Your Local Park
or a wide stretch of pavement
or another suitable location
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Session aim/goal

This session will work on your overall fitness and running endurance.

Target energy system

You will be training your lactic energy system.

Session warm up

Complete your own warm up to get ready for the session. Include some exercises to slowly raise your heart rate appropriate for your level of fitness and the session you're about to follow. Include some dynamic movement to gently increase the range of body movement. Use this time to think about the session, to prepare your mind for exercise and set your intention.

Main session

Mark yourself out a distance that takes around 1 minute to jog/easy run.

  • Complete 1 rep quickly, at around your 5K pace;
  • Pause for at least half the time it took you to complete that rep;
  • Run back at a slow pace (slow enough to have a conversation);
  • Pause for at least half the time it took to complete that rep;

Repeat this pattern for 20-30 minutes.

The long rest is important so that you are recovered for the next effort; this keeps you working in the lactic energy system which is the focus on this session. You are in the lactic energy system for effort bursts of less than 1 minute.

Session cool down

Gently bring your heart rate back down. If you wish, include some gentle stretching.

Reflection

During the cool down, take a few moments to think about how the session went.

  • Did you enjoy it?
  • Did you learn anything interesting about your running?
  • How long did it take you to feel fully recovered between each rep?
  • This is how you know you are working your lactic energy system.

Track sessions are organised by Phil and Katie at the Manchester Regional Arena. We will start with a few warm up laps and dynamic stretches at 6:45pm, before going in to the main session.

Entry is discounted to £2.70 for running club members, and there is a further discount to £2.50 for those who live in the Manchester City Council area.

Better UK app

You can download the Better UK app to book and pay for track sessions in advance.

Set up the Better UK app

  • Select National Squash Centre & Regional Arena as your home venue.

If you are using the app for the first time you will need to create an account with Better UK to make a booking.

Set up Manchester Resident pricing

  • From the app home page, scroll down and select Buy membership in the bottom right.
  • On Choose Your Membership select Pay & Play from the drop down list.
  • Select payment type of Single Payment.
  • Scroll down the list and select Better Adult Resident (cost £0.00).
  • Enter all the details and checkout at zero cost.

The account created can now be used to book track at £2.50 instead of £4!

Booking a track session

  • Book other activities
  • Athletics
  • Athletics Outdoor (17:00 - 20:00)