TUESDAY 21st NOVEMBER Group 1 Fire Station Pyramid Session - 1,2,3,4,4,3,2,1 followed by 6 x 30 second sprints 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 The Prom 18 x 1 minute, 1 minute recovery Group 4 Matchworks 20 mins of efforts, leader sets time from 30 secs to 1.5 mins per effort Group 5 Estuary Square Alternate one side speed 5k pace, one side recovery pace 2 laps rest and repeat THURSDAY 23rd NOVEMBER Group 1 Asda Route Fartlek - leader decides pace and times Group 2 Mossley Hill Hills Half mara pace with efforts up the hills, regroup at the top Group 3 Fire Station Tempo run with 4x3 mins efforts at 5K pace (8 min/mile) Group 4 Woolton Hills Steady HM pace (9:30) with efforts up the hills regroup at the top Group 5 Prom Progression run in 3 segments - leader to pick turnaround point