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).

Each week, generally on the Sunday or Monday, we’ll add a bit more detail to the upcoming session.

Date	Details
3rd December	Overview: Simple set of intervals, offering: 1) Negative split for the more motivated runners 2) Simple base for those who wish to keep it simple This is a development of a session that we did at the start of October. Only difference being the intervals a little longer. Session: 6 x 4min Intervals, with 90sec recovery, with the main goal to be negative split (speeding up in the second half of the interval) Pace: A) Tempo / RPE 6 to Threshold / RPE 8 B) Steady to quick C) As one feels
10th December	‘The Milers’ Overview: 3 x mile intervals, but broken down into short intervals, that progress in length and thus intensity Session: 8 x 200m, with 30sec rec 4 x 400m, with 1min rec 2 x 800m, with 90sec rec Alternative Session: 6 x 200m, with 30sec rec 3 x 400m, with 1min rec 1 x 800m, with 90sec rec Pace: Effort Tempo – Threshold / RPE: 6-8 The main aim is to run with consistent effort as the intervals get longer.
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