Tuesday 31 July:
Groups 1/2 - Clarke Gardens - 2 sets, 10 x 1 min with equal recoveries, 2 mins between sets
Group 3 - 10 x 1 lap - top field at Allerton Towers, in pairs
Group 4 - 3 sets, 3 x 2 mins with equal recoveries, 3 mins between sets - Calderstones Park
Group 4 - 30/45 sec hill reps - Holt Field, Mossley Hill

Thursday 2 Aug:
Groups 1/2 - Hilly tempo run - Woolton/Camp Hill
Group 3 - Tempo Run - Allerton Rd, Ullet Rd, Aigburth Rd
Group 4 - Mossley Hill hills
Group 5 - Steady Run including 3 x 5 mins @ 10k pace - Garston Fire Station, Banks Rd, Estuary Business Park and return

Tuesday 7 Aug:
Wavertree Mystery 5k race - 7.15pm start, register before 7.00pm - suitable for all groups
For those not racing I suggest groups 1/2/3 combine for efforts at Allerton Towers, and Groups 4/5 combine for efforts at Springwood Rec Ground

Thursday 9 Aug:
Groups 1/2 - Steady run including 4 x 5 mins @ 10k pace - Mather Ave, Allerton Rd, Ullet Rd, Aigburth Rd
Group 3 - Mossley Hill hills
Group 4 - Tempo Run - Calderstones Park, Golf Course, Allerton Towers
Group 5 - Mossley Hill hills

Anyone joining group 1-2 tomorrow might want to consider bringing some trail shoes or at least some Devil's Gallop type throw-aways! It was fairly muddy in the parks...

just bringing this to the top of the pile. Mystery 5k on Tuesday - suitable for runners from all groups.