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GROUP
4
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Date
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Session
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Venue
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Comments
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Tuesday
3 Jan
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2 sets, 8 x 1
min efforts, 1 min recovery,
2 mins recovery
between sets
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Otterspool
Promenade
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After each
effort group reforms before continuing
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Thursday
5 Jan
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7M Steady Run
including 3 x 5 mins @ threshold pace
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Mather Ave,
Allerton Rd, Queens Dr, Aigburth Vale, Aigburth Rd, Horrocks Ave
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Every few
minutes leaders run back to the slowest runners before continuing
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Tuesday
10 Jan
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2 sets, 5 x 90
sec efforts , 90 sec recovery, 2 mins recovery between sets
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Garston Fire
Station – Banks Road – Estuary Business Park and return
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After each
effort group reforms before continuing
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Thursday
12 Jan
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7M hilly tempo
run
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Woolton hills (standard
course)
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Run strongly up
the hills
At top leaders
run back to backmarkers to keep group together then continue
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Tuesday
17 Jan
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Hill reps
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Heath Road
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Work hard
uphill, then jog back down and repeat
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Thursday
19 Jan
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7M Steady Run
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Garston Fire
Station, Banks Rd, Estuary Business Park, Spekehall Rd, Hillfoot Ave, Menlove
Ave, Woolton Rd
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Every few
minutes leaders run back to the slowest runners before continuing
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Tuesday
24 Jan
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2 sets, 4 x 2
mins efforts, 2 min recovery
3 mins recovery
between sets
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Estuary Business
Park Square
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After each effort
group reforms before continuing
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Thursday
26 Jan
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7M hilly tempo
run
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Mossley Hill
hills
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Run strongly up
the hills
At top leaders
run back to backmarkers to keep group together then continue
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Tuesday
31 Jan
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Pyramid efforts
– 1 min, 2 min, 3 min, 4 min, 3 min, 2 min, 1 min
1 min, 1 min, 2
min, 2 min, 2 min, 1 min recovery
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Otterspool
Promenade
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After each
effort group reforms before continuing
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Thursday
2 Feb
|
7M Steady Run
including 3 x 6 mins @ threshold pace
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Mather Ave,
Allerton Rd, Queens Dr, Aigburth Vale, Aigburth Rd, Horrocks Ave
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Every few
minutes leaders run back to the slowest runners before continuing
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Tuesday
7 Feb
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2 sets 3 x 3 min
efforts with 2 min recovery
3 min recovery
between sets
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Cressington
Station Square
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After each
effort group reforms before continuing
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Thursday
9 Feb
|
7M hilly tempo
run
|
Woolton hills (standard
course)
|
Run strongly up
the hills
At top leaders
run back to backmarkers to keep group together then continue
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Tuesday
14 Feb
|
Hill reps
|
Heath Road
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Work hard
uphill, then jog back down and repeat
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Thursday
16 Feb
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7M Steady Run
|
Garston Fire
Station, Banks Rd, Estuary Business Park, Spekehall Rd, Hillfoot Ave, Menlove
Ave, Woolton Rd
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Every few
minutes leaders run back to the slowest runners before continuing
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Tuesday
21 Feb
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2 sets, 9 x 1
min efforts, 1 min recovery,
2 mins recovery
between sets
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Estuary Business
Park Square
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After each
effort group reforms before continuing
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Thursday
23 Feb
|
7M hilly tempo
run
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Mossley Hill
hills
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Run strongly up
the hills
At top leaders
run back to backmarkers to keep group together then continue
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Tuesday
28 Feb
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2 sets, 6 x 90
sec efforts , 90 sec recovery, 2 mins recovery between sets
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Cressington
Station Square
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After each
effort group reforms before continuing
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Thursday
1 Mar
|
7M Steady Run
including 4 x 5 mins @ threshold pace
|
Mather Ave,
Allerton Rd, Queens Dr, Aigburth Vale, Aigburth Rd, Horrocks Ave
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Every few
minutes leaders run back to the slowest runners before continuing
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Tuesday
6 Mar
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3 sets, 3 x 2
mins efforts, 2 min recovery
3 mins recovery
between sets
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Otterspool
Promenade
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After each
effort group reforms before continuing
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Thursday
8 Mar
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7M hilly tempo
run
|
Woolton hills (standard
course)
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Run strongly up
the hills
At top leaders
run back to backmarkers to keep group together then continue
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Tuesday
13 Mar
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Hill reps
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Heath Road
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Work hard
uphill, then jog back down and repeat
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Thursday
15 Mar
|
7M Steady Run
|
Garston Fire
Station, Banks Rd, Estuary Business Park, Spekehall Rd, Hillfoot Ave, Menlove
Ave, Woolton Rd
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Every few
minutes leaders run back to the slowest runners before continuing
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Tuesday
20 Mar
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Pyramid efforts
– 1 min, 2 min, 3 min, 4 min, 3 min, 2 min, 1 min
1 min, 1 min, 2
min, 2 min, 2 min, 1 min recovery
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Estuary Business
Park Square
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After each
effort group reforms before continuing
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Thursday
22 Mar
|
7M hilly tempo
run
|
Mossley Hill
hills
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Run strongly up
the hills
At top leaders
run back to backmarkers to keep group together then continue
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Tuesday
27 Mar
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2 sets 3 x 3 min
efforts with 2 min recovery
3 min recovery
between sets
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Cressington
Station Square
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After each
effort group reforms before continuing
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Thursday
29 Mar
|
7M Steady Run
including 4 x 6 mins @ threshold pace
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Mather Ave,
Allerton Rd, Queens Dr, Aigburth Vale, Aigburth Rd, Horrocks Ave
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Every few
minutes leaders run back to the slowest runners before continuing
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