Event Category: training

5x1mile rep @10K pace with 90sec rec, Bella Park (Intervals) Route:Strava

6 min threshold pace with 2 min rec> 6x3min effort with 1 min jog rec> 6 min threshold, Bella Park 2 mile loop (Threshold>Speed) Route:Strava

5/ 6.5 mile tempo run, Parkrun loops, Pollok park (Tempo) Route:Strava

1x800m, 2x600m, 4x400m, 2x600m, 1x800m with 200m jog recovery @5k pace (could miss last 800m or do 1x600m each time), Track (Controlled speed)

3×1.5 mile loop with 90sec rec @10K pace, Riverside loop, start after courtyard and finish just before, walk thru court yard for rec Pollok park (back up 2×2 mile loop in Bella Park with 75 sec rec) Route:Strava

Continuous hill session (20-25mins), grass opposite Pollok house (Tempo hills) (back up hills in Bella Park) Route:Strava

5 or 6 x 1k rep @ 5k pace with 1 min rec, Bella Park (Intervals) Route:Strava

8-10 continuous hill loops, Meadows, Pollok Park (Tempo hills) Route:https://www.strava.com/segments/7023628

5k circuit @10k pace, 6x Strides afterwards, Brian Goodwin loop, Pollok park (Tempo) Route:https://www.strava.com/segments/11592410

6 min threshold with 2 min rec > 8-10×300 with 100m jog recovery, Track (Threshold>Speed)

3x2mile loop @10k-half pace with 90sec rec, Bella Park (Intervals) Route:https://www.strava.com/segments/9736370

20 min tempo (10 min out and back), start triangle near M77> follow path> follow white poles> turn left onto Pollokshaws Road. Pollok park (Tempo) Route:https://www.strava.com/segments/11622231

8-10x 650m with reducing recovery (90,85,80,75,70,65,60,55,50,45) @10K pace, Bella Park Pitch and Putt (Intervals)