Tuesday Track
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When: 6:45 pm start (please arrive from 6:30 pm to allow for check-in and a prompt start)
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Meet at: Manchester Regional Arena, Etihad Campus, M11 3FF
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What: Interval training session
On Tuesday, we do Track Tuesday sessions, 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. Our Track Tuesday sessions are suitable for anyone that can run 5km, and the main objective is to improve your speed and increase fitness through interval training, as well as to improve running form.
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), and increase muscle mass. If you regularly attend Track, you should therefore become a better runner. Over time, it will help you to lower your heart rate, which means you can sustain faster speeds for longer, and gain new PBs in races. Nonetheless, some of our members use it just as a workout. 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!
Please note that our Tuesday sessions are intended for members only. However, if you are actively considering joining the club and have been to at least one of our Thursday or Saturday runs, speak to one of our committee members or run leaders about trying out a Track Tuesday run.
When and where do we meet?
We use the track at the Manchester Regional Arena, across from Manchester City’s Etihad arena. We start at 6:45 pm, so please allow time to pay/sign in and change.
How much does it cost?
Although we don't charge members to attend these sessions, you will need to pay to enter the track; this is payable at the front desk or via the Better app (when booking on the app, choose the 19:00 block – Lane 1 and 2 Middle Distance). The price varies, but is reduced to £3.25 (non-City of Manchester resident) or £2.75 (City of Manchester resident) if you sign up for a free MCR Active membership (sign up to MCR Active Resident if a City of Manchester resident, otherwise the standard MCR Active).
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.
What happens at a Track Tuesday session?
Our Track Tuesday sessions usually consist of five distinct parts:
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Warm-up: jog around the perimeter of the track, plus some warm-up exercises.
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Drills for improving running form and dynamic stretches to prepare the body for faster running.
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Interval training, for which we normally offer two sessions:
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Shorter, faster reps for improving your Vo2max, particularly good for 5/10k training; or
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Longer, slightly slower reps at threshold pace, better if training for half or full marathons.
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Core work to increase strength and help prevent injuries.
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Stretches to cool down and improve flexibility.
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
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.
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. If viewing on desktop, the table should be scrollable; if viewing on mobile, the rows should be collapsable.
T-pace (threshold pace) is roughly equivalent to 10K race pace, I-pace (interval pace) to 5K race pace, R-pace (repetition pace) to 1 mile race pace.
NOTE: If viewing table on a mobile device, scroll across to see different columns.
Date | Leaders | 5K/10K session | HM/M session | Optional extra for early finishers | Notes |
|---|---|---|---|---|---|
01/04/2025 | Jono | same as HM | 1,000 metres @ I-pace (200 m walk). 4 - 5 reps. | 2 x (400 metres at R-pace, 200 metre walk). | |
08/04/2025 | Sarah | 2:30, 3:30, 4:30, 4:30, 3:30, 2.:30 at 10k pace, 75 seconds jog recovery. | 2,000 metres at T-pace (400m jog). 2 - 3 reps. | 3 * (100 metres at I-pace, 200 metres at R-Pace) 100 metre walk between each. | |
15/04/2025 | Jacqui | same as HM | 5 mins @ I-pace (3 mins jog). 4 - 5 reps. | 600 metres at T-pace, 400 metres at I-pace, 100 metres at R-pace. | |
22/04/2025 | Joe | same as HM | 800 metres @ I-pace (400m jog). 5-6 reps. | 3 x (300 metres at R-pace, 100 metre walk). | PlayStation Live concert at Co-Op Arena |
29/04/2025 | Ruth | 1km at target race pace, 400 metre walk recovery. 4-6 reps. | 6mins @ T-Pace, 2 min jog recovery). 4 - 5 reps. | 2 x (400 metres at R-pace, 200 metre walk). | |
06/04/2024 | TBC | 200m, 400m, 600m, 800m, 600m 400m, 200m at 5K race pace with equal-distance jog recoveries. 2 x 300 metres at I-pace to finish. | 1 x 1600 metre at T-pace, 4 x 800m at I-pace, 1 x 1600 metres at T-pace (200 metre jog). | 3 * (100 metres at I-pace, 200 metres at R-Pace) 100 metre walk between each. |