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 |
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