Track at Manchester Regional Arena - Time Valley

This is a timed session, with intervals marked by a whistle. You will start with a four-minute effort and work your way down to a one-minute effort, then back up to a four-minute effort. Each effort is followed by a recovery period that is half the duration of the effort.

• 4 minutes of effort
• 2 minutes of walk/jog recovery
• 3 minutes of effort
• 90 seconds of walk/jog recovery
• 2 minutes of effort
• 1 minute of walk/jog recovery
• 1 minute of effort
• 30 seconds of walk/jog recovery
• 1 minute of effort
• 30 seconds of walk/jog recovery
• 2 minutes of effort
• 1 minute of walk/jog recovery
• 3 minutes of effort
• 90 seconds of walk/jog recovery
• 4 minutes of effort
• 2 minutes of walk/jog recovery

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)