Event Category: training

Purple and Black Groups: 2-3 sets of (600m, 400m, 300m, 200m fast with 300m jog rec) 2 mins rec between sets 5k pace Track (Controlled speed) White Group : 20 mins tempo (10 min out and back), Bella Park following 2 mile loop + 6x 10secs Hill Sprints[2mins walk back down] (hill across from hockey […]

Purple and Black Groups : 20 mins tempo (10 min out and back), Bella Park following 2 mile loop + 6x 10secs Hill Sprints[2mins walk back down] (hill across from hockey pitch, Bella Park) White Group : 2-3 sets of (600m, 400m, 300m, 200m fast with 300m jog rec) 2 mins rec between sets 5k […]

All Groups: 2-3x10mins Tempo with 2mins Jog rec, Brian Goodwin Loop starting at Pollok House (Pollok Park)

All Groups : 4/5x1mile rep @10K pace with 90sec rec, Bella Park 1 mile loop route (Intervals)

Purple and White: 2-3 sets of (30secs, 60secs, 90secs, 120secs @ 5k pace with jog back down) 2 mins rec between sets. Pollok Parkrun route 5k( paced hills)Black : 25 mins tempo (12.5 min out and back), Bella Park following 2 mile loop

Purple and White : 25 mins tempo (12.5 min out and back), Bella Park following 2 mile loop Black : 2-3 sets of (30secs, 60secs, 90secs, 120secs @ 5k pace with jog back down) 2 mins rec between sets. Pollok Parkrun route 5k( paced hills)

Purple and Black: 1x800m, 2x600m, 4x400m, 2x600m, 1x800m with 200m jog recovery @5k pace (could miss last 8oom or do 1x600m each time), Track (Controlled speed) White : 25mins Progressive Run. Try to increase the pace by 5secs/mile every 5minutes starting at 10secs SLOWER than Marathon Pace and finishing 10secs Faster than MP (+10s, +5s, […]

Purple and Black : 25mins Progressive Run. Try to increase the pace by 5secs/mile every 5minutes starting at 10secs SLOWER than Marathon Pace and finishing 10secs Faster than MP (+10s, +5s, 0s, -5s, -10s) 2 mile loop, Bella Park White: 1x800m, 2x600m, 4x400m, 2x600m, 1x800m with 200m jog recovery @5k pace (could miss last 8oom […]

All groups : Mixed Pace Session: 10mins Tempo [2mins jog], 4x3mins @ 10k pace [90secs Jog], 5x90secs @ 5k Pace [60secs Jog], Brian Goodwin Loop starting at Pollok House, Pollok Park

All groups : 30mins HM Pace , Brian Goodwin loop, starting at Pollok House. Pollok Park ( HM Prep )

Purple and White: 6-8x 650m with reducing recoveries (80,75,70…50) @5k pace, Bella Park 650m loop route (INTERVALS) Black : 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 of 3mins/3mins), 2 mile loop, Bella Park.

Purple and 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 of 3mins/3mins), 2 mile loop, Bella Park Black : 6-8x 650m with reducing recoveries (80,75,70…50) @5k pace, Bella Park 650m loop route (INTERVALS)

Purple: 2x20mins HM Pace [4mins Jog], Brian Goodwin loop, starting at Pollok House. Pollok Park ( HM Prep ) White and Black : 4x300m (100m jog rec), 2x600m (200m jog rec), 2x800m (200m jog rec), 2x600m (200m jog rec), 4x300m (100m jog rec) @ 5k-10k pace (option to drop an 800m) Track (Speed)

Purple : 4x300m (100m jog rec), 2x600m (200m jog rec), 2x800m (200m jog rec), 2x600m (200m jog rec), 4x300m (100m jog rec) @ 5k-10k pace (option to drop an 800m) Track (Speed) White and Black : 2x20mins HM Pace [4mins Jog], Brian Goodwin loop, starting at Pollok House. Pollok Park ( HM Prep )