TUESDAY 31st OCTOBER

Group 1
The Prom
5x30 secs (30 secs rest), 5x1 min (1 min rest) 3x2 mins (1 min rest) 5x1 mins and 5x30 again


Group 2
Estuary Square
3 laps at 5K pace (6:45 min/mile) rest & repeat then 6 x 60m sprint (3 lampposts) 30 sec recovery


Group 3
Fire Station
1 x 4mins, 2 x 3 mins, 2 x 2 mins, 2 x 1 min, 6 x 20 secs spints to finish


Group 4
Matchworks
20 mins of efforts, leader sets time from 30 secs to 1.5 mins per effort


Group 5
Fire Station
Pyramid Session - 1,2,1,2,1,2,1,2



THURSDAY 2nd NOVEMBER

Group 1
Woolton Hills
Half mara pace with efforts up the hills, regroup at the top


Group 2
S Liverpool Tour
Long Lane, Brodie, Rose Ln, Green Ln, Druids X, Linkstor, back via Menlove at steady 10k pace


Group 3
Mossley Hill Hills
Half mara pace (9 min/mile) with efforts up the hills, regroup at the top


Group 4
Woolton Hills
Steady HM pace (9:30) with efforts up the hills regroup at the top


Group 5
The Prom
Progression run in 3 segments - leader to pick turnaround point