|
|
GROUP
1
|
|
|
|
Date
|
Session
|
Venue
|
Comments
|
|
Tuesday
3 Jan
|
2 sets 10 x 1min
efforts with 1 min recovery,
2 min recovery
between sets
|
Estuary Business
Park Square
|
After each
effort group reforms before continuing
|
|
Thursday
5 Jan
|
8-9M hilly tempo
run
|
Woolton hills (long
course)
|
Run strongly up
the hills
At top leaders
run back to backmarkers to keep group together then continue
|
|
Tuesday
10 Jan
|
3 sets 4 x 2 min
efforts with 1 min recovery,
2 min recovery
between sets
|
Cressington
Station Square
|
After each effort
group reforms before continuing
|
|
Thursday
12 Jan
|
Threshold pace run
|
Mather Ave, Smithdown Rd, Ullet Road, Aigburth Rd,
|
|
|
Tuesday
17 Jan
|
3 sets 1 min, 2
min, 3 min efforts with 1 min, 2 min, 3 min recoveries respectively
|
Otterspool
Promenade
|
After each
effort group reforms before continuing
|
|
Thursday
19 Jan
|
8-9M hilly tempo
run
|
Woolton hills (long
course)
|
Run strongly up
the hills
At top leaders
run back to backmarkers to keep group together then continue
|
|
Tuesday
24 Jan
|
Hill reps
|
Carnatic Road
|
Work hard uphill
then jog back down, and repeat
|
|
Thursday
26 Jan
|
3 x 2k @ 10k
pace
|
Crematorium
Triangle
|
2 sides of
triangle = 2k, then 1 side easy pace to recover and repeat
|
|
Tuesday
31 Jan
|
3 sets 5 x 90
sec efforts with 1 min recovery
2 min recovery
between sets
|
Estuary Business
Park Square
|
After each
effort group reforms before continuing
|
|
Thursday
2 Feb
|
8-9M hilly tempo
run
|
Woolton hills (long
course)
|
Run strongly up
the hills
At top leaders
run back to backmarkers to keep group together then continue
|
|
Tuesday
7 Feb
|
2 sets 3 x 3 min
efforts with 90 sec recovery
3 min recovery
between sets
|
Garston Fire
Station – Banks Road – Estuary Business Park and return
|
After each
effort group reforms before continuing
|
|
Thursday
9 Feb
|
Steady pace run
to include 30 mins @ half marathon pace
|
Otterspool
Promenade
|
At start of Prom
each person runs at own half marathon pace for 15 mins then turns around and
runs back again at HM pace. Everybody should get back to start point at the same time!
|
|
Tuesday
14 Feb
|
6 x 4 min efforts
with 2 min recovery
|
Otterspool
Promenade
|
After each
effort group reforms before continuing
|
|
Thursday
16 Feb
|
8-9M hilly tempo
run
|
Woolton hills (long
course)
|
Run strongly up
the hills
At top leaders
run back to backmarkers to keep group together then continue
|
|
Tuesday
21 Feb
|
Hill reps
|
Carnatic Road
|
Work hard uphill
then jog back down, and repeat
|
|
Thursday
23 Feb
|
4 x 2k @ 10k
pace
|
Crematorium
Triangle
|
2 sides of
triangle = 2k, then 1 side easy pace to recover and repeat
|
|
Tuesday
28 Feb
|
Pyramid efforts
– 1 min, 2 min, 3 min, 4 min, 5 min, 4 min, 3 min, 2 min, 1 min,
with 1 min, 1
min, 2 min, 2 min, 3 min, 2 min, 2 min, 1 min recoveries respectively
|
Estuary Business
Park Square
|
After each
effort group reforms before continuing
|
|
Thursday
1 Mar
|
8-9M hilly tempo
run
|
Woolton hills (long
course)
|
Run strongly up
the hills
At top leaders
run back to backmarkers to keep group together then continue
|
|
Tuesday
6 Mar
|
8 x 3 min
efforts with 2 min recovery
|
Garston Fire
Station – Banks Road – Estuary Business Park and return
|
After each
effort group reforms before continuing
|
|
Thursday
8 Mar
|
Steady pace run
to include 34 mins @ half marathon pace
|
Otterspool
Promenade
|
At start of Prom
each person runs at own half marathon pace for 17 mins then turns around and
runs back again at HM pace. Everybody should get back to start point at the same time!
|
|
Tuesday
13 Mar
|
4 x 6 min
efforts with 3 min recovery
|
Otterspool
Promenade
|
After each
effort group reforms before continuing
|
|
Thursday
15 Mar
|
8-9M hilly tempo
run
|
Woolton hills (long
course)
|
Run strongly up
the hills
At top leaders
run back to backmarkers to keep group together then continue
|
|
Tuesday
20 Mar
|
Hill reps
|
Carnatic Road
|
Work hard uphill
then jog back down, and repeat
|
|
Thursday
22 Mar
|
2 x 3k @ 10k
pace
|
Crematorium
Triangle
|
3 sides of
triangle = 3k, then 1 side easy pace to recover and repeat
|
|
Tuesday
27 Mar
|
Pyramid efforts
– 5 min, 4 min, 3 min, 2 min, 1 min, 2 min, 3 min, 4 min, 5 min
With 3 min, 2
min, 2 min, 1 min, 1 min, 2 min, 2 min, 3 min recoveries respectively
|
Estuary Business
Park Square
|
After each
effort group reforms before continuing
|
|
Thursday
29 Mar
|
8-9M hilly tempo
run
|
Woolton hills (long
course)
|
Run strongly up
the hills
At top leaders
run back to backmarkers to keep group together then continue
|