BLACK(DH) 1x800m, 2x600m, 4x400m, 2x600m, 1x800m with 200m jog recovery @5k pace (could miss last 8oom or do 1x600m each time), Track (Controlled speed)PURPLE & WHITE 24-30minutes Continuous alternating the pace every 3mins between Marathon Pace & 10k Pace. Eg first 3minutes @ marathon pace then next 3minutes at 10k pace. Repeat for 24-30mins (4-5sets […]
PURPLE(DH) 1x800m, 2x600m, 4x400m, 2x600m, 1x800m with 200m jog recovery @5k pace (could miss last 8oom or do 1x600m each time), Track (Controlled speed) WHITE 3x 1.5 mile loop with 2.5mins rec @10K pace, Riverside loop, start after courtyard and finish just before, walk thru court yard for rec Pollok park BLACK 24-30minutes Continuous alternating […]
PURPLE 25min continuous hill loops, Meadows, Pollok Park (Tempo hills) WHITE 1x800m, 2x600m, 4x400m, 2x600m, 1x800m with 200m jog recovery @5k pace (could miss last 800m or do 1x600m each time), Track (Controlled speed) BLACK 3×1.5 mile loop with 2.5mins rec @10K pace, Riverside loop, start after courtyard and finish just before, walk thru court […]
WHITE & BLACK 25 min continuous hill loops, Meadows, Pollok Park (Tempo hills) PURPLE 3×1.5 mile loop with 2.5mins rec @10K pace, Riverside loop, start after courtyard and finish just before, walk thru court yard for rec Pollok park
WHITE(DH) 8-10x 600m with 200m Jog @5K pace Track PURPLE & BLACK 10 min out and back tempo start pond>Pollok House>follow white poles, Pollok park (Tempo) + 6xstrides at back of white house
PURPLE 30 min continuous hill loops, Meadows, Pollok Park (Tempo hills) BLACK(DH) 8-10x 600m with 200m Jog @5K pace Track WHITE 10 min out and back tempo start pond>Pollok House>follow white poles, Pollok park (Tempo) + 6xstrides at back of white house
BLACK 30 min continuous hill loops, Meadows, Pollok Park (Tempo hills) PURPLE & WHITE 5k circuit @10k pace, Brian Goodwin loop, Pollok park (Tempo)
PURPLE 8-10x 600m with 200m Jog @5K pace Track WHITE 30 min continuous hill loops, Meadows, Pollok Park (Tempo hills) BLACK 5k circuit @10k pace, Brian Goodwin loop, Pollok park (Tempo)
PURPLE(DH) 12-14x 300 @ 3k pace with 100m jog recovery, Track WHITE & BLACK 3x2mile loop @10k-half pace with 2.5mins rec, Bella Park (Intervals)
WHITE & BLACK(DH) 12-14x 300 @ 3k pace with 100m jog recovery, Track PURPLE 3x2mile loop @10k-half pace with 2.5mins rec, Bella Park (Intervals)
ALL GROUPS 5x1mile rep @10K pace with 2mins rec, Bella Park (Intervals)
Presidents Cup 5k (TBC)
WHITE(DH) 2x400m, 1x600m, 1x800m, (optional 1x1000m), 1x800m, 1x600m, 2x400m with 200m jog rec except 400m jog rec after 1000m, Track (Fartlek) PURPLE & BLACK 30min continuous hill loops, Meadows, Pollok Park (Tempo hills)
PURPLE(DH) & BLACK 2x400m, 1x600m, 1x800m, (optional 1x1000m), 1x800m, 1x600m, 2x400m with 200m jog rec except 400m jog rec after 1000m, Track (Fartlek) WHITE 30min continuous hill loops, Meadows, Pollok Park (Tempo hills)
