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
22nd October	5 x 5 mins with 90s active recovery Aim: To build up basic strength and endurance, by maintaining the effort level. Pace: Tempo or RPE 6-7 Recovery: Walking or very easy jog
29th October	4 x 6 mins with 90s recovery 2 x 2 mins with 60s recovery
5th November	3 x 7 mins with 2 min recovery 2 x 2 mins with 90s recovery
12th November	TBC

Cool-down

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