Penny Lane Striders
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Training Sessions w/c 20th November

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