GROUP 2

Date

Session

Venue

Comments

Tuesday

3 Jan

2 sets 10 x 1min efforts with 1 min recovery,

2 min recovery between sets

After each effort group reforms before continuing

Thursday

5 Jan

3 x 2k @ 10k pace

Crematorium Triangle

2 sides of triangle = 2k, then 1 side easy pace to recover and repeat

Tuesday

10 Jan

3 sets 4 x 2 min efforts with 1 min recovery,

2 min recovery between sets

Estuary Business Park Square

After each effort group reforms before continuing

Thursday

12 Jan

8M 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

17 Jan

Hill reps

Carnatic Road

Work hard uphill then jog back down, and repeat

Thursday

19 Jan

Steady pace run to include 26 mins @ half marathon pace

Otterspool Promenade

At start of Prom each person runs at own half marathon pace for 13 mins then turns around and runs back again at HM pace. Everybody should get back to  start point at the same time!

Tuesday

24 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

26 Jan

8M 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

31 Jan

3 sets 5 x 90 sec efforts with 1 min recovery

2 min recovery between sets

Garston Fire Station – Banks Road – Estuary Business Park and return

After each effort group reforms before continuing

Thursday

2 Feb

2 x 3k @ 10k pace

Crematorium Triangle

3 sides of triangle = 3k, then 1 side easy pace to recover and repeat

Tuesday

7 Feb

2 sets 3 x 3 min efforts with 90 sec recovery

3 min recovery between sets

Otterspool Promenade

After each effort group reforms before continuing

Thursday

9 Feb

8M 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

14 Feb

Hill reps

Carnatic Road

Work hard uphill then jog back down, and repeat

Thursday

16 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

21 Feb

5 x 4 min efforts with 2 min recovery

Otterspool Promenade

After each effort group reforms before continuing

Thursday

23 Feb

8M 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

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

Garston Fire Station – Banks Road – Estuary Business Park and return

After each effort group reforms before continuing

Thursday

1 Mar

3 x 2k @ 10k pace

Crematorium Triangle

2 sides of triangle = 2k, then 1 side easy pace to recover and repeat

Tuesday

6 Mar

7 x 3 min efforts with 2 min recovery

Estuary Business Park Square

After each effort group reforms before continuing

Thursday

8 Mar

8M 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

13 Mar

Hill reps

Carnatic Road

Work hard uphill then jog back down, and repeat

Thursday

15 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

20 Mar

4 x 5 min efforts with 3 min recovery

Otterspool Promenade

After each effort group reforms before continuing

Thursday

22 Mar

8M 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

27 Mar

Pyramid efforts – 4 min, 3 min, 2 min, 1 min, 2 min, 3 min, 4 min,

With 2 min, 2 min, 1 min, 1 min, 1 min, 2 min,  recoveries respectively

Garston Fire Station – Banks Road – Estuary Business Park and return

After each effort group reforms before continuing

Thursday

29 Mar

2 x 3k @ 10k pace

Crematorium Triangle

3 sides of triangle = 3k, then 1 side easy pace to recover and repeat