Event Category: training

8 min (90 secs jog rec), 6 min (90), 4 min (60), 3 min (60), 2 min (60), 1 min at Tempo-10K-5K effort – Rouken Glen

Option 1 4.2 mile tempo run Bella Park Perimeter 2 laps (TEMPO) Option 2 Marathon paced run 11.5 miles with 7.5 @ MP – Glasgow Green (TEMPO)

8 – 10 Sherbett Loop @ Tempo Effort Sherbrooke (TEMPO HILLS)

2-3 sets of (5 x 400m off 60 secs), 3 mins between sets @ 3K – 5K pace Track (INTERVALS)

Easy run – Silverburn

Option 1 1 min (60 secs jog), 2 min (60), 3 min (60), 4 min (75), 5 min (75), 4 min (75), 3 min (60), 2 min (60), 1 min @ 5K – 10K pace – Festival Park (INTERVALS) Option 2 Marathon paced run 13 miles with 9 @ MP – Glasgow Green (TEMPO)

3-4 x Sherbrooke Loop @ Tempo effort (TEMPO HILLS)

10 x 2 mins off 75 secs jog recovery, 5K – 10K pace – Festival Park (INTERVALS)

Option 1 1 x 800m, 2 x 600m, 4 x 400m, 2 x 600m, 1 x 800m, 200m jog recovery throughout 5K pace Track (INTERVALS) Option 2 1 x 800m, 2 x 600m, 4 x 400m, 2 x 600m, 200m jog recovery throughout 5K pace Track (INTERVALS)

4/5 x 6 mins @ 10K effort off 90 secs jog recovery – Rouken Glen loop 6/9.3 mile options (INTERVALS)