Below you'll find details of this week’s Tuesday training session. Tuesday is our ‘intervals’ day, which involves running relatively short distances at a faster pace than you may normally run.
Group 1
Carnatic Road / hill efforts with regrouping at top and downhill recovery 
Group 2
Otterspool Prom / 20x 1 minute efforts with 1 minute recovery
Group 3
Estuary Square / 10 repetitions of one side at 5k pace, then one side at recovery pace.
Group 4
Garston Fire Station / 1x 4min, 1x 3min, 2x 2min, 2x 1min, 6x 20 seconds
Group 5
Matchworks / 20 minutes of efforts, varying from 30-90 secs per effort
Interval sessions are a great way to improve your running and overall fitness. Find out more here:
http://womensrunninguk.co.uk/t…/interval-training-beginners/

Following Sunday's Wirral Half Marathon, both our men's and women's teams have been confirmed as winners of the 10 race Merseyside County Grand Prix series. For our women, victory marks a successful defence of the title that we won in 2016, whilst our men went one better than last year's runner-up position to take the first GP title in the club's history.
Next stop is Sports City in Manchester this weekend, for the Northern Road Relays where close to 50 of our runners will be teaming up to try to secure qualification for the national championships in Birmingham. Wish us luck!

Weekly training plans for our five groups have been refreshed and are now available on our training plans page. The plans are tailored to each ability group, and incorporate a mixture of speed intervals, slower 'tempo' runs, hill repeats and steady runs.
Whether you are new to running or an experienced runner looking to improve your times this winter, why not try us out and see how a structured training plan can benefit you?
Find out more at http://www.Pennylanestriders.club/training-plans.html

Saturday 9th September 2017 will be a day that lives forever in the Penny Lane Striders history books. 29 athletes attended the NW Road Relays in Stanley Park and reached new heights in this event. The Women's A team, consisting of Lauren Wilson, Katie Johnson and Hazel Batty came home in first place overall to earn the Gold Medal for the first time in the club's history. The girls were also breaking participation records by putting out three complete teams! There were amazing runs from Annemarie Williams, Pam Thurtle, Claire Meadows, Louise Davison, Charlotte Radcliffe and Skipper Helen Osborne.
The Men also set new records as the A team brought home a medal for the third time in four years. Superb running across the four legs from Martin Swenson, Chris Maher, Jay Clarke and Alex Cowin. With four other teams also giving an excellent account of themselves, PLS we're certainly a force to be reckoned with!
Bring on Manchester!!!