Autumn and Winter training is at Darley Park each Wednesday from 6pm – 7pm. Parking is available outside the stadium, just make sure to register your car on the tablet inside.

Track Ettiquete – Please familiarise youself with the track ettiquette which is summarised in this return to the track post

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

• Approx 1km around 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. As ever, this is just an overview and subject to final planning and thus subject to change.

Date	Details
14th Oct	3min intervals with negative splits 8 x 3min Intervals that negative split (2nd half of the run quicker than the 1st half). 1 min recovery after each interval. Effort – RPE: 4-6 then 6-8 Consistency is key!
21st Oct	Pyramid session 1 min / 30sec recovery 2 mins / 1 min recovery 3 mins / 90sec recovery 4 mins / 2min recovery 5 mins / 2min30sec recovery 4 mins / 2min recovery 3 mins / 90sec recovery 2 mins / 1min recovery 1 min / 30 sec recovey Total session: 37mins. As the effort goal is maintaining – effort RPE 6-8. This can be adjusted based on your individual goals. So, if you think you can run faster AND maintain the effort, then fine! Recovery periods do allow for an increased effort. As ever, listen to the body and run to feel!
28th Oct	7min & 3min intervals
4th Nov	6min & 3min intervals
11th Nov	10min/2min intervals

Cool-down

• Approx 1km around the track
• A follow along stretching session led by one of the coaches or run leaders