Monday 8th long steady run after 20mins push 3minsx 6 90secs recovery, steady run back.
Wed 10th Victoria Park hills,Bishop road to swings x5 jog down recovery/swings to top x5 jog recovery.
Mon 15th long steady run,taking in Moss Bank/Broad Lane/ Moss Bank Billinge side/ Broad Lane.
Wed 17th Boundary Rd baths 1200mtrs x 4 with 2 mins recovery
Mon 22nd Long steady run of Fartlek go for the longer reps
Wed 24th B & Q Linkway x 6 with 2mins recovery.
Mon 29th steady to bottom of Broad Lane ,1 lap x 4 with 2 mins recovery.
Wed 31st Bypass 6 x 4 mins turnback after 2mins / 90 sec recovery.
NOVEMBER
Mon 5th Long steady run with various good pushes,always re- group finish strong ( dodge the fireworks )
Wed 7th steady to West Park Rugby club 2 sets of 4 hills Prescot road side up to West Park