TUESDAY 26TH SEPT

Group 1
The Prom
20 x 1 minute, 1 minute recovery

Group 2
Carnatic Hill
8 Hill efforts, regroup at top recover on way down

Group 3
Matchworks
25 mins of efforts, leader sets time from 30 secs to 1.5 mins per effort

Group 4
Estuary Square
2 laps of square @ 9:00m/m pace, then 8 x 60m sprint (3 lampposts) 30 sec recovery

Group 5
The Prom
12 x 1 minute, 1 minute recovery



THURSDAY 28TH SEPT

Group 1
Woolton Hills
Steady 10K pace around the whole course

Group 2
S Liverpool Tour
10K pace - 7:30 min/mile

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

Group 4
Fire Station
4 x 5 mins at 10k pace (9:30 min/mile) with 3 min jogging recovery between

Group 5
Asda Route
Fartlek - leader decides pace and times