Event Category: training

All Groups : 6-8 x 4 min @ 10k pace with 2 min jog rec, following Pollok Park run loop, Pollok Park

All Groups: 25 mins continuous hills @ tempo effort, Meadows Hill loop, Pollok Park route Tempo Hills

Purple and Black : 40mins HM Pace, Brian Goodwin loop, starting at Pollok House. Pollok Park ( HM Prep )White :10-14x400m @ 5k pace with 200m jog rec, Track (Speed)

Purple and Black : 10-14x400m @ 5k pace with 200m jog rec, Track (Speed) White : 40mins HM Pace, Brian Goodwin loop, starting at Pollok House. Pollok Park ( HM Prep )

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 ParkBlack : 8-10x 650m with reducing recoveries (90,85,80…50) @5k pace, Bella Park 650m loop route Intervals

Purple and White : 8-10x 650m with reducing recoveries (90,85,80…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 […]

All Groups : 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), Brian Goodwin Loop starting at Pollok House, Pollok Park

All Groups: 4/5x1mile rep @10K pace with 2min rec, Bella Park 1 mile loop route INTERVALS

Purple: 2 x 2 miles @ HM pace , 2.5 mins recovery. Bella Park 2 mile loop. route TEMPO White and Black : 6-8x 600m, 200m jog rec @ 5k Pace TRACK

Purple : 6-8x 600m, 200m jog rec @ 5k Pace TRACK White and Black : 2 x 2 miles @ HM pace , 2.5 mins recovery. Bella Park 2 mile loop. route TEMPO