THURSDAY

SESSIONS

Date

Session

Venue

Comments

22 July

summer course

Run strongly up the hills

At top walk/jog to recover until group re-forms then continue

29 July

Tempo pace run

Devils Gallop

Don’t wear best trainers

5 Aug

PLS 10k Race course – Otterspool Promenade & Park

Easy pace warm up to Red Bull at Otterspool Prom (via Riversdale Road) then run hard for 2k on marked course then recover for 1k and for the group to re-form, then repeat x 2. At 9k mark warm down run back to Garston (via Red Bull and up Riversdale Road)

12 Aug

Sefton Park/Otterspool Park/Promenade

2M easy pace warm up and warm down

19 Aug

8 – 9M Hilly tempo run

summer course

Run strongly up the hills

At top walk/jog to recover until group re-forms then continue

26 Aug

Devils Gallop

Don’t wear best trainers

2 Sept

9M including 2 x 4k @ 10k race pace

Time for 4k = 15m00s – 17m30s

PLS 10k Race course – Otterspool Promenade & Park

Easy pace warm up to Red Bull at Otterspool Prom (via Riversdale Road) then run hard for 4k on marked course then recover for 1k and for the group to re-form, then repeat. At 9k mark warm down run back to Garston (via Red Bull and up Riversdale Road)

9 Sept

8M incl 5M @ Half marathon race pace

Time for 5M = 31m39s – 37m00s

Sefton Park/Otterspool Park/Promenade

2M easy pace warm up and 1M warm down

16 Sept

8 – 9M Hilly tempo run

Summer course

Run strongly up the hills

At top walk/jog to recover until group re-forms then continue

23 Sept

Crematorium Triangle

Run hard for 3 sides of the triangle then walk/jog for the next side to recover and for the group to re-form, then repeat.

Easy pace warm up and warm down run to and from venue

30 Sept

Tempo pace run

Devils Gallop

Don’t wear best trainers