Slow quick slow - 3 minute efforts

Session aim/goal

This session will work on your overall fitness and running endurance. This session will also look at mid race speed changing, acceleration from a moving start and deceleration to a slower pace.

Target energy system

You will be training your aerobic 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 which takes about 3 minutes to jog/easy run.

• Complete one rep quite slowly, perhaps just quicker than the 3 minutes;
• Without any rest, do the next rep quickly, at your 5K pace;
• No rest - go straight into a third rep at the slower pace;
• Take a rest of about the same time as your last slower rep.

Repeat the pattern above. Aim to continue for around 40 minutes.

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?
• Does the slower running feel like a recovery or not really?

Session Format

Our track sessions are always on Tuesday, 6:45pm at Manchester Regional Arena. We will start with a few warm up laps and dynamic stretches before going in to the main session.

Entry is discounted to £3.20 for running club members, and there is a further discount to £2.85 for those who live in the Manchester City Council area.

Joining a Tuesday Speedwork Session

Just turn up, that's all you need. You don't have to be a member. You don't have to have run with us before. You only need to pay entry to the arena.

Meet us inside Manchester Regional ARena at 6:45pm ready to run and you will be welcome to join us. When inside the arena, look for the people in our black kit, with white and red stripes.

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 the discounted rate.

Booking a track session

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