Event Category: training

2x15min @ threshold pace with 3 min rec. Kev’s Threshold Hills

7 miles recovery – Silverburn Loop

5min, 4min, 3min, 2min, 5min, 4min, 3min, 2min @5k-10k pace with half jog rec. Pollok Loop

3-4x Sherbrooke Loop @ tempo effort (Start at Sherbett corner)

6min @ threshold pace, 2 min off, 6-8x600m @ 5k pace with 75sec rec. Track

4x8min @ tempo pace with 2 min jog rec. Nitshill Loop

12-16x 1 min @3k pace, 30sec jog rec. Pollok Loop

NETHERCRAIGS CLOSED. MEET AT SKI CENTRE CAR PARK – 6 min tempo (2min jog rec), 5x3min @5-10k pace with 1 min jog rec, 6 min tempo Festival park

NETHERCRAIGS CLOSED. MEET AT SKI CENTRE CAR PARK – 8-10x 600m @5k pace with 75sec jog rec. Science centre

5x 400m (60 sec jog rec), 2-3 sets with 3min between sets – 5k pace (TRACK) OR 3 x 8min (90sec jog recovery) – 10k effort (NITSHILL LOOP)

5x 400m (60 sec jog recovery), 2-3 sets with 3 min between sets – 5k pace (TRACK) OR 8.5 miles with 4.5 @ MP – (TEMPO) GLASGOW GREEN

15 x 1 min (30sec jog recovery) – 5k effort

20min tempo effort + 6 x 30sec strides

8-10 x 600m (75 sec recovery) – 5k effort; 3- 4 x Sherbrooke Loop @ tempo effort (TEMPO HILLS)

8-10 x 600m (75 sec recovery) – 5k pace (TRACK) OR 10 miles with 6 @ MP – (TEMPO) GLASGOW GREEN