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GROUP
3
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Date
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Session
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Venue
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Comments
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Tuesday
3 Jan
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2 sets 10 x 1min
efforts with 1 min recovery,
2 min recovery
between sets
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Garston Fire
Station – Banks Road – Estuary Business Park and return
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After each
effort group reforms before continuing
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Thursday
5 Jan
|
7M hilly tempo
run
|
Woolton hills (standard
course)
|
Run strongly up
the hills
At top leaders
run back to backmarkers to keep group together then continue
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Tuesday
10 Jan
|
Hill reps
|
Heath Road
|
Work hard
uphill, then jog back down and repeat
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Thursday
12 Jan
|
3 x 2k @ 10k
pace
|
Crematorium
Triangle
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2 sides of
triangle = 2k, then 1 side easy pace to recover and repeat
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Tuesday
17 Jan
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2 sets 5 x 2 min
efforts with 1 min recovery,
2 min recovery
between sets
|
Estuary Business
Park Square
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After each effort
group reforms before continuing
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Thursday
19 Jan
|
7M hilly tempo
run
|
Mossley Hill
hills
|
Run strongly up
the hills
At top leaders
run back to backmarkers to keep group together then continue
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Tuesday
24 Jan
|
3 sets 1 min, 2
min, 3 min efforts with 1 min, 2 min, 3 min recoveries respectively
|
Garston Fire
Station – Banks Road – Estuary Business Park and return
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After each
effort group reforms before continuing
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Thursday
26 Jan
|
Steady pace run to
include 26 mins @ half marathon pace
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Otterspool
Promenade
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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!
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Tuesday
31 Jan
|
2 sets 6 x 90
sec efforts with 90 sec recovery
2 min recovery
between sets
|
Cressington
Station Square
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After each
effort group reforms before continuing
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Thursday
2 Feb
|
7M hilly tempo
run
|
Woolton hills
(standard course)
|
Run strongly up
the hills
At top leaders
run back to backmarkers to keep group together then continue
|
|
Tuesday
7 Feb
|
Hill reps
|
Heath Road
|
Work hard
uphill, then jog back down and repeat
|
|
Thursday
9 Feb
|
3 x 2k @ 10k
pace
|
Crematorium
Triangle
|
2 sides of
triangle = 2k, then 1 side easy pace to recover and repeat
|
|
Tuesday
14 Feb
|
2 sets 3 x 3 min
efforts with 2 min recovery
3 min recovery
between sets
|
Estuary Business
Park Square
|
After each
effort group reforms before continuing
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Thursday
16 Feb
|
7M hilly tempo
run
|
Mossley Hill
hills
|
Run strongly up
the hills
At top leaders
run back to backmarkers to keep group together then continue
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|
Tuesday
21 Feb
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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
23 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
28 Feb
|
2 sets 10 x 1min
efforts with 1 min recovery,
2 min recovery
between sets
|
Otterspool
Promenade
|
After each
effort group reforms before continuing
|
|
Thursday
1 Mar
|
7M hilly tempo
run
|
Woolton hills (standard
course)
|
Run strongly up
the hills
At top leaders
run back to backmarkers to keep group together then continue
|
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Tuesday
6 Mar
|
Hill reps
|
Heath Road
|
Work hard
uphill, then jog back down and repeat
|
|
Thursday
8 Mar
|
3 x 2k @ 10k
pace
|
Crematorium
Triangle
|
2 sides of
triangle = 2k, then 1 side easy pace to recover and repeat
|
|
Tuesday
13 Mar
|
2 sets 6 x 90
sec efforts with 90 sec recovery
2 min recovery
between sets
|
Estuary Business
Park Square
|
After each
effort group reforms before continuing
|
|
Thursday
15 Mar
|
7M hilly tempo
run
|
Mossley Hill
hills
|
Run strongly up
the hills
At top leaders
run back to backmarkers to keep group together then continue
|
|
Tuesday
20 Mar
|
2 sets 5 x 2 min
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
22 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
27 Mar
|
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
|
Otterspool
Promenade
|
After each
effort group reforms before continuing
|
|
Thursday
29 Mar
|
7M hilly tempo
run
|
Woolton hills (standard
course)
|
Run strongly up
the hills
At top leaders
run back to backmarkers to keep group together then continue
|