Autumn and Winter training is at Moorways Stadium each Wednesday from 6pm. Meet on the track and make sure you register your car in the main stadium building.

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

• A few easy pace laps of 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).

Date	Details
19th November	‘Long’ Intervals for endurance, followed by some short higher intensity intervals. 2 x 10mins with 2min recovery followed by 4 x 2min with 60sec recovery Effort – tempo or RPE 6-7 – key part is maintaining the effort on the longer intervals. These are an extension of the base intervals that have been done over the last few weeks. Recovery – walking or very easy jog. With the short intervals, these can have the intensity level increased. As ever – listen to the body and how you feel!
26th November	Big ‘M’ 1 lap, 2, 3, 2, 3, 2, 1 with 100m rec.
3rd December	Negative split intervals: 6 x 4min Intervals with 90 sec recovery
10th December	Mile Breakdown: 8x200m/4×400/2x800m
17th December	Down the Ladder: 4 x 6min intervals as a progressive intensity with 2min recovery

Cool-down

• An few easy paced laps of the track
• A follow along stretching session led by one of the coaches or run leaders