Starting from Garston Sports Centre, our hour-long sessions take us all over south Liverpool and even as far as the city if we're feeling adventurous (and speedy!)
For our Tuesday speedwork sessions, we tend to use flat areas such as Cressington square, the Estuary Business Park in Speke, or the promenade at Otterspool with its tremendous views across the river. And believe it or not, it isn't ALWAYS windy down there.
Our Thursday sessions generally take in one of the numerous routes through Woolton or Mossley Hill: be prepared to work hard in order to conquer the dreaded north face of Elmswood Road! All of our structured sessions- whether intervals, hills or 'tempo' runs - incorporate warm-up and cool-down jogs lasting around 10 minutes, and usually see us returning to the Sports Centre at around 8pm.
Run hard up the hills, have a rest on the way down. Keep something back for the last effort up Elmswood Road, and remember that it doesn't end at the bend.
You'll need to engage Beast Mode to conquer this one. Hollytree Road gets steeper the higher up you go, whilst Woolton Hill Road leaves most of us in a gasping mess.
A flat, square route of just under 1km around the offices makes this our go-to location for interval sessions. The third side of the square smells of chocolate.
A popular and relatively flat route that we often use for 'tempo' paced runs.
Ullet Road Loop
Another one of our 'tempo' routes that we usually divide into three or four sections. Keep it steady during the long drag up Ullet Road and you'll fly back along Aigburth Road.
Parks Tempo Run
A popular route in summer which makes the most of our local green spaces. Just watch out for flying golf balls as you cross Allerton Park...
Thunder downhill to the river past the big houses, and don't slow down for the speed bumps.
LET'S OFF ROAD! Part of Penny Lane Striders folklore: if you've got nice new running kit, don't under any circumstances wear it for our monthly visit to the swampy carnival of despair otherwise known as Speke Beach.
We use the prom for our interval sessions, as well as longer tempo sessions taking us as far as the bandstand. Lovely when it's dry and calm, character-building at all other times...
Woolton Hills 'Summer Hills'
Not quite as taxing as the winter version of the route, incorporating a long section through Camp Hill which ends with a blast up the dreaded 'Travelator'