Autumn and Winter training is at Darley Park each Wednesday from 6pm – 7pm. Parking is available outside the stadium, just make sure to register your car on the tablet inside.

Track Ettiquete – Please familiarise youself with the track ettiquette which is summarised in this return to the track post

The sessions are listed below and may be subject to change. Each session will have a warm-up, main element, and cool down .

Warm-up

• Approx 1km around the track
• A dynamic stretching session led by one of the coaches or run leaders

Sessions

For guidance on what the various paces mean, check out our guide on Effort Level and RPE (Relative Perceived Exertion).

Each week, generally on the Sunday or Monday, we’ll add a bit more detail to the upcoming session. As ever, this is just an overview and subject to final planning and thus subject to change.

Date	Details
4th Nov	6min & 3min intervals The second in a series of split intensity sessions. This is a longer interval session! 4 x 6min intervals with 2min recovery 3 x 1min intervals, with 2min recovery As ever, the goal is to maintain the effort on each set of intervals First set are tempo (RPE5-7/Med) Second set are pushing up to high threshold (RPE8-9/Hard) Alternative for Juniors: 3 x 400m – steady pace with 1-2min break 4 x 200m – quicker pace with 1-2min break
11th Nov	10min/2min intervals

Cool-down

• Approx 1km around the track
• A follow along stretching session led by one of the coaches or run leaders