|
|
TUESDAY
|
SESSIONS
|
|
|
Date
|
Session
|
Venue
|
Comments
|
|
20 July
|
Hill Reps x 8
|
Camp Hill (right side of path)
|
Run strongly uphill, jog back downhill to recover
Easy pace warm up and warm down run to and from
venue
|
|
27 July
|
10 x 400m intervals
Time for 400m = 1m35s – 1m55s
|
Clarke Gardens (top field)
|
400m = 1 lap. In pairs – one runs whilst other
recovers, then vice versa.
Easy pace warm up and warm down run to and from
venue
|
|
3 Aug
|
5k time trial
|
Wavertree Mystery
|
Liverpool Harriers 5k race 7.15pm start. Enter on
night before 7.00pm.
|
|
10 Aug
|
7 x 600m intervals
Time for 600m = 2m30s – 3m00s
|
Clarke Gardens (top field)
|
600m = 1.5 laps. In pairs, one runs while other
walks across diagonal to meet partner, then vice versa.
Easy pace warm up and warm down run to and from
venue
|
|
17 Aug
|
Hill Reps x 8
|
Camp Hill (right side of path)
|
Run strongly uphill, jog back downhill to recover
Easy pace warm up and warm down run to and from
venue
|
|
24 Aug
|
6 x 800m
Time for 800m =3m15s – 3m45s
|
Allerton Towers
|
800m = 1 lap. In pairs one runs whilst other recovers, then vice versa.
Easy pace warm up and warm down run to and from
venue
|
|
31 Aug
|
4 x 30 sec fast 30 sec recovery
4 x 1min fast 1 min
recovery,
4 x 90 sec fast 90
sec recovery,
4 x 1min fast 1 min
recovery
4 x 30 sec fast 30 sec recovery
|
Otterspool Promenade
|
Faster runners walk/jog back to slower runners for
recovery.
Easy pace warm up and warm down run to and from
venue
|
|
7 Sept
|
Wirral Multi Terrain Series
5k time trial
|
Royden Park,
Thurstaton
Wavertree Mystery
|
Preference to
be given to this as it is a PLS team event. Start 7.00pm. £1 entry fee on the
night
Liverpool Harriers 5k race 7.15pm start. Enter on
night before 7.00pm.
7.00pm start Enter on the night
|
|
14 Sept
|
Wirral Multi
Terrain Series
|
Wirral
Country Park, Thurstaton
|
Preference to
be given to this as it is a PLS team event. Start 7.00pm. £1 entry fee on the
night
|
|
21 Sept
|
Wirral Multi
Terrain Series
|
Harrison
Drive, North Wirral Country Park, Wallasey
|
Preference to
be given to this as it is a PLS team event. Start 6.30pm. £1 entry fee on the
night
|
|
28 Sept
|
Wirral Multi Terrain Series
|
Cherry
Orchard, Arrowe Park, Birkenhead
|
Preference to
be given to this as it is a PLS team event. Start 6.30pm. £1 entry fee on the
night
|