Option 1 – 1 x 800m, 2 x 600m, 4 x 400m, 2 x 600m, 1 x 800m – 200m jog recovery throughout 5K pace, Track (INTERVALS>SPEED); Option 2 – 1 x 800m, 2 x 600m, 4 x 400m, 2 x 600m – 200m jog recovery throughout 5K pace, Track (INTERVALS> SPEED) ; Alternative marathon session – Marathon paced run 16 miles with 12 @ MP – Glasgow Green (TEMPO)
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8-10 x Meadow Loop Hills, Pollok Park. Tempo effort. TEMPO HILLS
10 min @ threshold pace (2 min rec), 8-10 x 1min brisk, 1 min steady, Silverburn Loop (Threshold> Speed)
NOTE – MEET AT NETHERCRAIGS – Easy run – Silverburn route
2/3 sets of (5 x 400m) @ 3K – 5K pace. Set 1 60 secs rec. Set 2 45 secs rec. Set […]