Penny Lane Striders
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  • Group 1
  • Group 2
  • Group 3
  • Group 4
  • G​roup 5
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Date
Location
Session
Tue 8 Nov
Prom
20 x 1 minute, 1 minute recovery
Thu 10 Nov
Woolton Hills
Steady pace around the whole course
Tue 15 Nov
Cressington
Pyramid Session - 1,2,3,4,4,3,2,1
Thu 17 Nov
ASDA route
​Fartlek - leader decides pace and times
Tue 22 Nov
Fire Station
2 x 4mins, 2 x 3 mins, 2 x 2 mins, 2 x 1 min, 6 x 20 secs
Thu 24 Nov
Prom
Progression run in 3 segments to Band stand and back
Tue 29 Nov
Estuary Square
5 x 1k repeats with active recovery
Thu 1 Dec
Mossley Hill
Working hard up the hills, regroup at the top
Tue 6 Dec
Estuary Square
All Club Session
Thu 8 Dec
Fire Station
5 x 5 mins at 10k pace with 3 min jogging recovery between
Tue 13 Dec
Prom
20 x 1 minute, 1 minute recovery
Thu 15 Dec
Woolton Hills
Steady pace around the whole course
Tue 20 Dec
Cressington
Pyramid Session - 1,2,3,4,4,3,2,1
Thu 22 Dec
ASDA route
Fartlek - leader decides pace and times
Tue 27 Dec
TBC
TBC
Thu 29 Dec
TBC
TBC
Tue 3rd Jan
Estuary Square
All club session
Date
Location
Session
Tue 8 Nov
Cressington
Pyramid Session - 1,2,3,4,4,3,2,120 x 1 minute, 1 minute recovery
Thu 10 Nov
ASDA route
Fartlek - leader decides pace and times
Tue 15 Nov
Fire Station
2 x 4mins, 2 x 3 mins, 2 x 2 mins, 2 x 1 min, 6 x 20 secs 
Thu 17 Nov
Prom
Progression run in 3 segments to Band stand and back
Tue 22 Nov
Estuary Square
3 laps of square @ 7:00m/m pace, then 10 x 60m sprint (3 lampposts) 30 sec recovery
Thu 24 Nov
Mossley Hill
Working hard up the hills, regroup at the top
Tue 29 Nov
Prom
20 x 1 minute, 1 minute recovery
Thu 1 Dec
Fire Station
5 x 5 mins at 10k pace with 3 min jogging recovery between
Tue 6 Dec
Estuary Square
All Club Session
Thu 8 Dec
Woolton Hills
Steady pace around the whole course
Tue 13 Dec
Cressington
Pyramid Session - 1,2,3,4,4,3,2,1
Thu 15 Dec
ASDA route
Fartlek - leader decides pace and times 
Tue 20 Dec
Fire Station
2 x 4mins, 2 x 3 mins, 2 x 2 mins, 2 x 1 min, 6 x 20 secs
Thu 22 Dec
Prom
Progression run in 3 segments to Band stand and back
Tue 27 Dec
TBC
TBC
Thu 29 Dec
TBC
TBC
Tue 3rd Jan
Estuary Square
All club session
Date
Location
Session
Tue 8 Nov
Fire Station
1 x 4mins, 2 x 3 mins, 2 x 2 mins, 2 x 1 min, 6 x 20 secs
Thu 10 Nov
Prom
Progression run in 3 segments to Band stand and back
Tue 15 Nov
Estuary Square
3 laps of square @ 8:00m/m pace, then 8 x 60m sprint (3 lampposts) 30 sec recovery
Thu 17 Nov
Mossley Hill
Working hard up the hills, regroup at the top
Tue 22 Nov
Prom
18 x 1 minute, 1 minute recovery 
Thu 24 Nov
Fire Station
5 x 5 mins at 10k pace with 3 min jogging recovery between
Tue 29 Nov
Cressington
Pyramid Session - 1,2,3,2,1 x 2
Thu 1 Dec
Woolton Hills
Steady pace around the whole course
Tue 6 Dec
Estuary Square
All Club Session
Thu 8 Dec
ASDA route
Fartlek - leader decides pace and times
Tue 13 Dec
Fire Station
1 x 4mins, 2 x 3 mins, 2 x 2 mins, 2 x 1 min, 6 x 20 secs
Thu 15 Dec
Prom
Progression run in 3 segments to Band stand and back
Tue 20 Dec
Estuary Square
3 laps of square @ 8:00m/m pace, then 8 x 60m sprint (3 lampposts) 30 sec recovery 
Thu 22 Dec
Mossley Hill
Working hard up the hills, regroup at the top
Tue 27 Dec
TBC
TBC
Thu 29 Dec
TBC
TBC
Tue 3rd Jan
Estuary Square
All club session
Date
Location
Session
Tue 8 Nov
Estuary Square
2 laps of square @ 9:00m/m pace, then 8 x 60m sprint (3 lampposts) 30 sec recovery
Thu 10 Nov
Mossley Hill
Working hard up the hills, regroup at the top
Tue 15 Nov
Prom
15 x 1 minute, 1 minute recovery
Thu 17 Nov
Fire Station
4 x 5 mins at 10k pace with 3 min jogging recovery between
Tue 22 Nov
Cressington
Pyramid Session - 1,2,3,2,1 x 2 
Thu 24 Nov
Woolton Hills
Progression run in 3 segments to Band stand and back
Tue 29 Nov
Fire Station
1 x 4mins, 1 x 3 mins, 2 x 2 mins, 2 x 1 min, 6 x 20 secs
Thu 1 Dec
ASDA  route
Fartlek - leader decides pace and times
Tue 6 Dec
Estuary Square
All Club Session
Thu 8 Dec
Prom
Progression run in 3 segments to Band stand and back
Tue 13 Dec
Estuary Square
One side speed, one side recovery x 8. Speed sides at 5k pace
Thu 15 Dec
Mossley Hill
Working hard up the hills, regroup at the top
Tue 20 Dec
Prom
15 x 1 minute, 1 minute recovery
Thu 22 Dec
Fire Station
4 x 5 mins at 10k pace with 3 min jogging recovery between efforts 
Tue 27 Dec
TBC
TBC
Thu 29 Dec
TBC
TBC
Tue 3rd Jan
Estuary Square
All club session
Date
Location
Session
Tue 8 Nov
Estuary Square
2 laps of square @ 9:00m/m pace, then 8 x 60m sprint (3 lampposts) 30 sec recovery
Thu 10 Nov
Mossley Hill
Working hard up the hills, regroup at the top
Tue 15 Nov
Prom
15 x 1 minute, 1 minute recovery
Thu 17 Nov
Fire Station
4 x 5 mins at 10k pace with 3 min jogging recovery between
Tue 22 Nov
Cressington
Pyramid Session - 1,2,3,2,1 x 2 
Thu 24 Nov
Woolton Hills
Progression run in 3 segments to Band stand and back
Tue 29 Nov
Fire Station
1 x 4mins, 1 x 3 mins, 2 x 2 mins, 2 x 1 min, 6 x 20 secs
Thu 1 Dec
ASDA  route
Fartlek - leader decides pace and times
Tue 6 Dec
Estuary Square
All Club Session
Thu 8 Dec
Prom
Progression run in 3 segments to Band stand and back
Tue 13 Dec
Estuary Square
One side speed, one side recovery x 8. Speed sides at 5k pace
Thu 15 Dec
Mossley Hill
Working hard up the hills, regroup at the top
Tue 20 Dec
Prom
15 x 1 minute, 1 minute recovery
Thu 22 Dec
Fire Station
4 x 5 mins at 10k pace with 3 min jogging recovery between efforts 
Tue 27 Dec
TBC
TBC
Thu 29 Dec
TBC
TBC
Tue 3rd Jan
Estuary Square
All club session

2016-17

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Women
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2015-16

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Men
Women
Off Road
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  • HOME
  • ABOUT
    • History
    • Committee
    • Awards
    • Mental Health Ambassadors
    • Andrew Stansfield Memorial 5k
    • Constitution
    • Policies
    • Club Shop
    • The Knowledge Base
  • TRAINING
    • Training Plans
    • Training Routes
    • Training Resources
    • The Happy Bus
  • COMPETING
    • Road Running
    • Off Road
    • Cross Country
    • Results
    • Records
    • Penny Lane Striders 10k
    • Striders Parkrun Results
    • Striders on Power of 10
    • Merseyside Road Running Grand Prix
  • MEDIA
    • Forum
    • Photo Archive
    • STRIDE !
    • Useful Links
  • JOIN US
    • Membership
    • FAQs
    • Why Penny Lane Striders?
    • Contact Us