Event Category: training

Continuous hill session (20-25 mins), grass opposite Pollok house, Pollok Park (tempo hills) (back up Meadow hills)

2x400m, 1x600m, 1x800m, (optional 1x1000m), 1x800m, 1x600m, 2x400m with 200m jog rec except 400m jog rec after 1000m, Track (Fartlek)

2/3×1.5 mile loop @ 10k pace (RPE 7-8) with 80sec rec, Riverside loop, start after courtyard and finish just before, walk thru court yard for rec Pollok Park

6-8 x 1k rep @ 10k pace (RPE 7-8) with 1 min rec, Bella Park 1k loop

2-3 sets of (600m, 400m, 300m, 200m fast with 300m jog rec) 2 mins rec between sets 5k pace (RPE 9)

20 mins tempo (RPE 7-8) (10 min out and back), Bella Park following 2 mile loop + 6x Hill Sprints (RPE 9-10)(hill across from hockey pitch, Bella Park) Alternative Marathon Session – 8.5 miles with 4.5 miles at MP, Glasgow Green

2-3 sets of (30secs, 60secs, 90secs, 120secs @ 5k pace (RPE 9) with jog back down) 2 mins rec between sets. Pollok Park

4/5x1mile rep @10K pace (RPE 7-8) with 90sec rec, Bella Park 1 mile loop

6 min threshold (RPE 7-8)(2 min rec) > 10x1min brisk (RPE 9-10) with 30sec easy jog rec, following 2 mile loop, Bella Park

30mins HM pace (RPE 4-6), Brian Goodwin loop, starting at Pollok House. Pollok Park Alternative Marathon Session – 10 miles with 6 miles at MP, Glasgow Green.

1x800m, 2x600m, 4x400m, 2x600m, 1x800m with 200m jog recovery @5k pace (RPE 9) (could miss last 8oom or do 1x600m each time),

2-3x2mile loop @tempo pace (RPE 7-8) with 60sec rec, Bella Park 2 mile loop

4/5x1mile rep @10K pace (RPE 7-8) with 75sec rec, Bella Park 1 mile loop

40mins HM Pace (RPE 4-6), Brian Goodwin loop, starting at Pollok House. Pollok Park Alternative Marathon Session – 11.5 miles with 7.5 miles @ MP , Glasgow Green.

6-8x 650m with reducing recoveries (80,75,70…50) @5k pace (RPE 9), Bella Park 650m loop