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
28th January	‘Highway to Hell’ or the ‘Stairway to Heaven’ This session is all about consistent even running, managing pace throughout. 3 x 1.5min with 1min recovery 3 x 3min with 1min recovery 3 x 4.5min with 1 min recovery Session length: 36mins As the effort goal is maintaining – effort 6-7/Tempo. This can be adjusted based on your individual goals. So, if you think you can run faster AND maintain the effort, then fine! As ever, listen to the body and run to feel!
4th February	Pyramid 123454321 min efforts, recovery ½ the previous set
11th February	3 x 4min with 1min recovery 3 x 3min with 1min recovery 3 x 2min with 1min recovery 3 x 1min with 1min recovery NB: This is a long session (40+mins) and could be edited/reviewed)
18th February	‘777’ Session & a bit extra: 7min at RPE4 with 1min recovery 7min at RPE6 with 1min recovery 7min at RPE8 with 2min recovery 3 x 1min at RPE9 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