TUESDAY 17th OCTOBER

Group 1
Estuary Square
3 laps at 5K pace (6:15 min/mile) rest & repeat then 10 x 60m sprint (3 lampposts) 30 sec recovery

Group 2
Estuary Square to Dobbies
4 x 1k repeats at 5K pace (6:30 min/mile) with active recovery back to the start

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
The Prom
15 x 1 minute, 1 minute recovery

Group 5
Matchworks
20 mins of efforts, leader sets time from 30 secs to 1.5 mins per effort



THURSDAY 19TH OCTOBER

Group 1
S Liverpool Tour
Long Lane, Brodie, Rose Ln, Green Ln, Druids X, Linkstor, back via Menlove at steady 10k pace

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
Mossley Hill Hills
Steady HM (9:30 min/mile pace) around the whole course

Group 5
Asda Route
Steady HM pace throughout

Full plans can be found here