Ok whilst i finish the training plans off the sessions for Thursday night are:
Group 1 - tempo run with 4x5 mins at 10k pace, (prom, otterspool, sefton, mossley hill)
Group 2 - steady tempo in parks (calderstones, allerton towers,clarkes)
Group 3 - tempo run with 4 x 5 mins at half mara pace (reverse route to group 1)
Group 4 - woolton summer hills
Group 5 - tempo run - Brodie, Allerton, Mather