TUESDAY 7th NOVEMBER

Andrew Stansfield 5k (see separate thread for details)



THURSDAY 9TH NOVEMBER

Group 1
Mossley Hill Hills
Steady 10K pace around the whole course

Group 2
Fire Station
Tempo run with 4x3 mins efforts at 5K pace (6:30 min/mile)

Group 3
The Prom
Progression run in 3 segments to Band stand and back start at 8:30 min/mile

Group 4
ASDA route
10K pace (9 min/mile) all round

Group 5
Woolton Hills
Steady pace around the whole course