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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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6 Jan
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7M including 4M @
Half marathon race pace
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Long Lane, Greenhill Rd, Calderstones Rd, Menlove
Ave, Hillfoot Rd, Speke Rd
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2M easy pace warm up and 1M warm down
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13 Jan
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3 x 2k @ 10k race
pace
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Crematorium Triangle
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Run hard for 2 sides of the triangle then walk/jog
for the third side to recover and for the group to re-form, then repeat.
Easy pace warm up and warm down run to and from
venue
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20 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 walk/jog to recover until group re-forms then
continue
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27 Jan
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2 x 3k @ 10k race
pace
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Crematorium Triangle
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Run hard for 3 sides of the triangle then 5 mins
recovery, then repeat.
Easy pace warm up and warm down run to and from
venue
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3 Feb
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8M:
1M easy warm up
3M @ Half Marathon
pace
1M easy (recovery and
group reform)
2M @ 10k pace
1M easy warm down
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Mather Ave, Allerton Rd, Ullet Rd, Aigburth Rd
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Make sure you run at the correct pace
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10 Feb
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7M including 5M @ Half marathon
race pace
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Long Lane, Greenhill Rd, Calderstones Rd, Menlove
Ave, Hillfoot Rd, Speke Rd
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1M easy warm up and 1M warm down
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17 Feb
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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 walk/jog to recover until group re-forms then
continue
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24 Feb
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8M:
1M easy warm up then
7M @ Marathon pace
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Mather Ave, Allerton Rd, Ullet Rd, Aigburth Rd
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Make sure you run at the correct pace
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3 Mar
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8M:
1M easy warm up then
4M @ Marathon pace
then
3M @ Half Marathon
pace
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Horrocks Ave, Speke Rd, Hillfoot Rd, Menlove Ave,
Allerton Rd, Mather Ave, Woolton Rd, Long Lane
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Make sure you run at the correct pace
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10 Mar
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8M @ Marathon pace
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Mather Ave, Allerton Rd, Ullet Rd, Aigburth Rd
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Make sure you run at the correct pace
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17 Mar
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8M Hilly tempo run
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Woolton Hills (long 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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24 Mar
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8M:
4M @ Marathon pace
then
4M @ Half Marathon
pace
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Mather Ave, Allerton Rd, Ullet Rd, Aigburth Rd
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Make sure you run at the correct pace
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31 Mar
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9M @ Marathon pace
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Garston Fire Station, Estuary Business Park, Speke
Hall Rd, Hillfoot Ave, Menlove Ave, Allerton Rd, Mather Ave, Woolton Rd
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Make sure you run at the correct pace
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