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
10th December	The Father Christmas 3 Mile Present 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	The Reindeer Progressive Run Overview: Series of intervals that increase in effort during each Session: 4 x 6min intervals at a progressive intensity with 2min recovery Pace: Within each progressive 6min interval: 2min easy (RPE4) 2min med (RPE 6) 2min hard (RPE8) then the recovery – very easy run or walking.
24th December	No session
31st December	No session
7th January

Cool-down

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