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THURSDAY
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SESSIONS
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Date
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Session
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Venue
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Comments
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22 July
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7M including 3M @
Half marathon race pace
Time for 3M = 22m30s
– 27m00s
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Sefton Park/Otterspool Park/promenade
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2M easy pace warm up and warm down
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29 July
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Tempo pace run
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Devils Gallop
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Don’t wear best trainers
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5 Aug
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7M Hilly tempo run |
Summer course
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Run strongly up the hills
At top walk/jog to recover until group re-forms then
continue
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12 Aug
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3 x 2k @ 10k race
pace
Time for 2k = 9m00s –
10m30s |
Crematorium Triangle
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Run hard for 2 sides of the triangle then walk/jog
for the next side to recover and for the group to re-form, then repeat.
easy warm up and warm down
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19 Aug
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7M including 4M @
Half marathon race pace
Time for 4M = 30m00s
– 36m00s
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Sefton Park/Otterspool Park/promenade
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2M easy warm up and 1M warm down
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26 Aug
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Tempo pace run
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Devils Gallop
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Don’t wear best trainers
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2 Sept
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7M Hilly tempo run
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Summer course
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Run strongly up the hills
At top walk/jog to recover until group re-forms then
continue
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9 Sept
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2 x 3k @ 10k race
pace
Time for 3k = 13m30s
– 16m00s
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Crematorium Triangle
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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 warm up and warm down
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16 Sept
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7M including 4M @
Half marathon race pace
Time for 4M = 30m00s
– 36m00s
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Sefton Park/Otterspool Park/promenade
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2M easy warm up and 1M warm down
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23 Sept
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7M Hilly tempo run
|
Summer course
|
Run strongly up the hills
At top walk/jog to recover until group re-forms then
continue
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30 Sept
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Tempo pace run
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Devils Gallop
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Don’t wear best trainers
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