Acceleration from a stationary start

Tuesday 28th July 2020, 7:00:pm

Your Local Park
or a wide stretch of pavement
or another suitable location

Session aim/goal

This session will focus on your acceleration technique, specifically we are looking at the work your legs do during acceleration. If you can find a friend to yell "go", you’ll also be working on your reaction skills too.

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.

The main body of this session is a little shorter so you can go for an extended warm up if you want. As you’ll be accelerating quickly, make sure you are properly warmed up.

Main session

We don’t need very far for this session, so mark yourself a 1 minute distance, but you probably won’t need it all. Read the full session before picking your spot and marking any distances. This session probably isn’t best on a wet day, so if the weather is poor perhaps have a go at the acceleration within a continuous effort session, switching the focus to legs instead of arms.

  • Rep one is from a standing start - accelerate in a controlled manner over a distance of about 20 to 30 meters. Hold the speed for a few seconds then decelerate in a controlled manner. If you can have someone else to say "go", you’ll be working your reaction technique;
  • Rep two is the same again just to get the feel for it;
  • Rep three this time start from a kneeling position;
  • Rep four, start from a sitting position;
  • Rep five, start lying face down;
  • Rep six, same as five (just for fun);
  • Rep seven, a final rep starting from a standing position again.

Give yourself lots of rest between each rep, you should feel fully recovered before you go again.

Use your strongest leg to push up from the ground and to get started. Focus on keeping your legs working underneath your body. Think about trying to push the ground behind you as you accelerate. Land on the front half (ball) of your foot underneath your body and drive down and back.

Session cool down

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


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 do your legs feel now?
  • If you did this in public, did you get any strange looks?

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)