Event Category: training

8, 6, 4, 3, 2, 1 min (90 sec after the 8 & 6 then 1 min) – 10k effort

4 x 300m (100m jog recovery), 2 x 600m (200m jog recovery), 2 x 800m (200m jog recovery), 2 x 600m (200m jog recovery), 4 x 300m (100m jog recovery) – 5k pace (TRACK) OR 2x 15 min @ tempo pace (3min jog recovery) MEADOW HILL LOOP (TEMPO HILLS)

4 x 300m (100m jog recovery), 2 x 600m (200m jog recovery), 2 x 800m (200m jog recovery), 2 x 600m (200m jog recovery), 4 x 300m (100m jog recovery) – 5k pace (TRACK) OR 16 miles with 12 @ MP – (TEMPO) GLASGOW GREEN

10 min Threshold (2mins Jog) 10x1min brisk with 45sec easy jog rec, 2 mile loop, Bella Park (Threshold>speed)

3 or 4 x 1 mile @ 10k pace, Bella 1mile loop with 2mins recovery – Bella Park (Intervals)

WHITE(DH) 2-3 sets of (600m, 400m, 300m, 200m fast with 300m jog rec), Track (Controlled speed) PURPLE & BLACK 5mins Tempo [1min Jog], 10mins Tempo [2mins Jog], 5mins Tempo, 2 mile loop Bella Park (Tempo)

PURPLE & BLACK(DH) 2-3 sets of (600m, 400m, 300m, 200m fast with 300m jog rec), Track (Controlled speed) WHITE 5mins Tempo [1min Jog], 10mins Tempo [2mins Jog], 5mins Tempo, 2 mile loop Bella Park (Tempo)

BLACK 20 mins continuous hill loops, Meadows, Pollok Park (Tempo hills) PURPLE & WHITE 8x650m with reducing recoveries (80,75,70…50) @ 5Kpace, Bella Park

PURPLE & WHITE 20 mins continuous hill loops, Meadows, Pollok Park (Tempo hills) BLACK 8x650m with reducing recoveries (80,75,70…50) @ 5Kpace, Bella Park

PURPLE(DH) 10-12x400m with 200m jog rec, Track (Speed) WHITE & BLACK 10 min out and back tempo, start pond>Pollok house>follow white poles rest of way, Pollok park (Tempo)

WHITE(DH) & BLACK 10-12x400m with 200m jog rec, Track (Speed) PURPLE 10 min out and back tempo, start pond>Pollok house>follow white poles rest of way, Pollok park (Tempo)

WHITE 5 or 6x 1K @5K pace with 2 min rec Bella Park PURPLE & BLACK 25 min Meadow Hills Pollok Park (Tempo Hills)

PURPLE & BLACK 5 or 6x 1K @5K pace with 2 min rec Bella Park WHITE 25 min Meadow Hills Pollok Park (Tempo Hills)

ALL GROUPS 5x1mile rep @10K pace with 2mins rec, Bella Park (Intervals)

ALL GROUPS 6 min threshold pace with 2 min rec> 4-6x3min effort with 90secs jog rec> 6 min threshold, Bella Park 2 mile loop (Threshold>speed)