Tuesday Track
Key information:
-
When: 6:45 pm start (please arrive from 6:30 pm to allow for check-in and a prompt start)
-
Meet at: Manchester Regional Arena, Etihad Campus, M11 3FF
-
What: Interval training session (click here to view upcoming session outlines, or scroll down)
Our Track Tuesday sessions are made up of an interval training session, as well as a warm-up, drills to improve running technique, cool down, and a short core and stretching session. The main objective is to improve your speed and increase fitness through interval training, as well as to improve running form. These sessions are suitable for anyone who can run at least 5 km and wants to improve their running form.
Please note that our Tuesday sessions are intended for members only. However, if you are actively considering joining the club, have been to at least one of our Thursday or Saturday runs, AND have experience of track and interval training, please speak to one of our committee members or run leaders about trying out a session.
Why do track?
Track builds endurance, stamina, and fitness. It also allows you to burn more calories, increase anaerobic capacity (your body’s ability to generate oxygen during intense exercise), increase muscle mass, and lower your heart rate. By attending track regularly, you should therefore become a better, faster runner and sustain gain new PBs in races. Yet even if your aim isn’t to race or to get faster, it’s a great workout and a chance to socialise with other Frontrunners!
When and where do we meet?
We use the track at the Manchester Regional Arena, across from Manchester City’s Etihad Arena. We aim to start sharply at 6:45 pm, so please allow time to pay/sign in and change.
How do I sign up, and are there costs?
You will get an invite to each track session two days in advance via Spond, the app we use for internal club communications. Please confirm your attendance using by responding to the invite.
Although we don't charge members to attend these sessions, you will need to pay to enter the track. To facilitate the process, please sign up for a free MCR Active pay-as-you-go account via the Better UK website (choose National Squash Centre and Regional Arena as your home centre, then select the £0.00 MCR Active single payment option) and download the Better UK app.
The price varies, but is reduced to £3.50 (City of Manchester resident) via the MCR Active scheme. When booking on the app, choose the 19:00-20:00 block (Lane 1 and 2 Middle Distance) under the Drop-in Athletics section.
NOTE: with the ongoing works within the interiors of the Regional Arena, payment at the front desk is currently unavailable, so please purchase entry via the Better UK app prior to arrival.
How do I get there?
The nearest Metrolink tram stop is Ethiad Campus, which is the easiest way regarding public transport. Parking is also available, though may be limited, especially if there is a match on at the Etihad stadium or the Co-op Live arena.
NOTE: If attending on gig days (see below for schedule), please be mindful of the increased traffic in the area. Our recommendation is to use the tram or cycle. If choosing to drive, please set out in good time. In the football season and on Manchester City match days, we may change venue, such as to Longford Park in Stretford. If this happens, it will be communicated via Spond.
What happens at a Track Tuesday session?
Our Track Tuesday sessions usually consist of five distinct parts:
-
Warm-up: jog around the perimeter of the track, plus some warm-up exercises.
-
Drills for improving running form and dynamic stretches to prepare the body for faster running.
-
Interval training, for which we normally offer two sessions:
-
Shorter, faster reps for improving your Vo2max, particularly good for 5/10k training; or
-
Longer, slightly slower reps at threshold pace, better if training for half or full marathons.
-
-
Core work to increase strength and help prevent injuries.
-
Stretches to cool down and improve flexibility.
Where can I store items or get changed?
There are some showers and changing facilities at the Manchester Regional Arena, though we usually turn up ready to run. Lockers are available but require a pound coin deposit to operate. NOTE: with the ongoing works within the interiors of the Regional Arena, showers, lockers, and changing rooms are not available.
As well as intervals for improving speed, we do a set of drills for improving running technique
Our Track Tuesday sessions are led by our England Athletics-accredited Leaders and Coaches in Running Fitness
Members at one of our Track Tuesday sessions, one of the benefits of becoming a member of our LGBTQ+ running club in Manchester!
As well as intervals for improving speed, we do a set of drills for improving running technique
Upcoming session outlines
Below are the session outlines and leaders for the next few weeks. Notice there are interval options which have been progressively designed for members training for our upcoming club races. Please note that any session can be modified for your needs if you’re a newer runner or returning from injury – please speak to the session leader beforehand if you feel the session is a little advanced and we can arrange something.
Note on terminology: what is T-pace, I-pace etc?
T-pace (threshold pace) is roughly equivalent to 10K race pace
I-pace (interval pace) is roughly equivalent to 5K race pace
R-pace (repetition pace) is roughly equivalent to 1 mile race pace
Sprint pace is a sprint as fast as you can run (aka AFAYC)
3K pace is in between I and R-pace
Float recoveries means no stopping or walking.
NOTE: If viewing table on a mobile device, scroll across to see different columns. If viewing on desktop, the table should be scrollable.
Date | Leaders | 5K/10K session | HM/M session | Optional extra for early finishers | Notes |
|---|---|---|---|---|---|
22/09/2026 | Jacqui | Pyramid – last 1 min aim for same pace as the first!
Start at R-pace, decrease pace as rep length increases, to T-pace for longest rep, back down to R-pace.
1 min, 2 min, 3 min, 4 min, 5 min, 6 min, 5 min, 4 min, 3 min, 2 min, 1 min (all with 1 min jog/walk recovery)
| HM race prep:
3-4 x 1600m at target HM pace (400m jog/walk recovery),
then – after last rep only: 400m at R-pace
(Controlled effort throughout. Focus on even splits. Last 400m at race for line pace!)
| ||
29/09/2026 | Oonagh | 3 x 800m I-pace (400m walk/jog); 3 x 400m at R-pace (400m walk/jog);
3 x 200m sprint (200m walk)
| 5 -6 x 800m at I-pace (400m walk/jog) | MCR Half: Sun 4th Oct (taper week) | |
06/10/2026 | Vince | Fast-twitch activators:
5 × 400m@ R-pace (400m walk);
5 × 200m@ 800m race pace (200m walk);
5 × 100m@ Full sprint↩ Walk back
| 1 x 1600 metre at T-pace, 2 x 800m at I-pace, 1 x 1600 metres at T-pace (400 metre jog recoveries) | Chester Marathon and Metric Marathon: Sun 11th | |
13/10/2026 | Chad | 800m@ 5km pace (400m jog); 400m@ 3km pace (400m jog); 200m@ sprint (AFAYC) pace (200m walk)
Repeat x 3-4
| 5-6 x 4 min@ T-pace (2min jog recovery)
Note distance covered each rep, aim for consistency | Sprints: 300m (100 walk); 200m (100 walk); 100m | |
20/10/2026 | Chad | Pyramid+
600m@ 3km pace (200m jog/walk); 800m@ I-pace (400m jog); 1200m@ T-pace (400m jog); 800m@ I-pace (400m jog); 600m@ 3km pace (I-pace+) (200m jog/walk); 400m@ R-pace (200m jog/walk)
| 2 x 1200m @ T-pace (400m walk/jog);
3 x 800m @ I-pace (400m walk/jog) | 3 x 300m sprint/100m walk) | FOOTBALL MATCH AT ETIHAD |
27/10/2026 | Jacqui | Speed endurance 600s
8-10 × 600m@ target 5km PB pace (200m walk) | Cruise intervals: 5-6 × 1000m @T-pace (400 walk/jog recovery)
| 2 x 200m sprint (standing rest approx 45 seconds) | |
03/11/2026 | TBC | Pace-build 500s:
8-10 x [500m with 400m at 3k pace then 100m R-pace
(300m walk)] | 3x 5 mins at T-pace (2 min recovery);
2 x 4 mins at T-pace+ (slightly faster) | Tatton Park 10K and Half: Sat 7th/Sun 8th Nov | |
10/11/2026 | TBC | Negative split 800s
6 × 800m (first 400 at T-pace, second at I-pace (recovery 200m walk into 200m jog) | Threshold cruise reps
2000m@ HM pace (400m jog); 3-5 × 1000m@ T-pace (400m jog/walk) | Sprints: 300m (100 walk); 200m (100 walk); 100m | |
17/11/2026 | TBC | Kenyan float 600s:
8 × 600m@ Alternate: I-pace / T-pace↩ 200m float jog (no walking, not full recovery)
2-3 min standing rest (recovery)
3x 200m@ sprint for line pace | Lactate tolerance - Continuous tempo + surges
4-5x 1200m, first 800@ T-pace, then 400m @I-pace (400m walk) |