Mon 15/09/2008 (Week 1) 
Hills – 10 x continuous Meadow loops (Pollok Park) 
Wed 17/09/2008 
10 x 650 @ 5k pace with 75secs recs. (Bella Park) 
Weekend of 20-21/09/2008 
12-14 miles steady (road) or Millport social run 

Mon 22/09/2008 (Week 2) 
5 x 1 mile @ 10k pace with 75secs recs. (Bella Park) 
Wed 24/09/2008 
Track session: 3 x (800 / 1min rec. / 400 / 30secs rec. / 400 / 1min rec.) @ 3k pace 
Sat 27/09/2008 
12-14 miles steady (road) 

Mon 29/09/2008 (Week 3) 
10 miles inc. 6 x 5mins with 75secs jog recs. 
Wed 01/10/2008 
3 x (120 / 90 / 60 / 30secs brisk) with equal jog recs. (Festival Park) 
Sat 04/10/2008 
12-14 miles steady (off-road if possible) 

Mon 06/10/2008 (Week 4) 
Hills – 4 x Sherbrooke loop (continuous pace) 
Wed 08/10/2008 
8-10 x 600 @ 5k pace with 75secs recs. (Science Centre) 
Weekend of 11-12/10/2008 
West District XC Relays and/or 2hr hill run 

Mon 13/10/2008 (Week 5) 
7 x 1200 @ 10k pace with 75secs jog recs. (Festival Park) 
Wed 15/10/2008 
20mins ‘out and back’ tempo plus 6 x strides (Haggs Road) 
Sat 18/10/2008 
12-14 miles steady (road) 

Mon 20/10/2008 (Week 6) 
10 miles inc. 4 x 8mins with 90secs jog recs. 
Wed 22/10/2008 
Track session: Pace pyramid (1 x 800 / 2 x 600 / 4 x 400 / 2 x 600 / 1 x 800) with 1min recs @ 3k-5k pace) 
Weekend of 25-26/10/2008 
National XC Relays and/or 12-14 miles steady (off-road if possible) 

Mon 27/10/2008 (Week 7) 
8 miles easy 
Wed 29/10/2008 
8 miles easy (optional 4 / 3 / 2 / 1min brisk with half jog recs.) 
Sat 01/11/2008 
1hr 30mins-2hr hill run 

The detailed sessions should be supplemented with easy/steady runs and longer weekend runs as appropriate to upcoming racing targets. The long run options detailed above provide a mix of road, trail and hill running, with a view to removing reliance on pace for a period of time and allowing for strengthening of many muscles not often used in ‘straightforward’ road running. See the message board for details of any organised weekend group runs.

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