Event Category: training

20 min continuous hills, Meadow Hill Loop @ tempo effort (RPE 7-8) Pollok Park

45mins HM Pace (RPE 4-6), Brian Goodwin loop, starting at Pollok House. Pollok Park Alternative Marathon Session – 14.5 miles with 10.5 miles @ MP, Glasgow Green.

4x300m (100m jog rec), 2x600m (200m jog rec), 2x800m (200m jog rec), 2x600m (200m jog rec), 4x300m (100m jog rec) @ 5k-10k pace (RPE 9)(option to drop an 800m)

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

25 mins continuous hills @ tempo effort (RPE 7-8), Meadows Hill loop, Pollok Park

50mins HM Pace (RPE 4-6), Brian Goodwin loop, starting at Pollok House. Pollok Park Alternative Marathon Session – 16 miles with 12 miles @ MP, Glasgow Green

6:15PM 10-12x400m @ 5k pace with 200m jog rec, (RPE 9) Track (Speed) Followed by Club AGM

10 min hill threshold x2 (RPE 7-8) on grass opposite Pollok House with 2 min rec (back up Meadow Hills)> 6x90sec efforts (RPE 9) with jog back to start recovery, Pollok House, Pollok Park

8-10x 650m with reducing recoveries (90,85,80…50) @5k pace (RPE 9), Bella Park 650m loop route Intervals

20 mins tempo (RPE 7-8) (10 min out and back), following 2 mile loop, Bella Park + 6x Hill Sprints (RPE 9-10)(hill across from hockey pitch). Bella park

4/5x1mile rep @10K pace (RPE 7-8) with 60sec rec, Bella Park 1 mile loop

2 x 2 miles @ HM pace (RPE 7-8), 2 mins recovery. Bella Park 2 mile loop.

8-10x 200m, 200m jog rec (RPE 7-8)

6 miles recovery Crookston/Nitshill Loop

6-8miles Easy with 6x2mins @5k pace with 60sec jog rec Silverburn Loop (6x2mins starts after Silverburn Lights)