16mar festival park
14 x 1 min brisk, 30 sec easy = Festival Park (FARTLEK)
Event Category: training
18mar interval
Option 1 6 min tempo (2 min jog rec), 4 x 3 min ( 1 min jog rec) 5K-10K pace, 6 min tempo – Rouken Glen loop 6/9.3 mile options (INTERVALS) Option 2 Marathon paced run 14.5 miles with 10.5 @ MP – Glasgow Green (TEMPO)
23mar tempo
3-4 x Sherbrooke Loop @ Tempo effort (TEMPO HILLS)
25mar intervals
8 – 10 x 600m @ 5K pace off 60 secs recovery, Science Centre (INTERVALS)
Tempo park 30mar
4.5 mile tempo run – Pond, Pollok Park (TEMPO)
intervals 1apr
Option 1 – 3*5*400m or 2*5*400m @ 5k pace – with 1min intervals between runs and 3 mins between sets – Track session (INTERVALS, SPEED); Option 2 – Marathon paced run 16 miles with 12 @ MP – Glasgow Green (TEMPO)
fartlek
16*1min brisk (30secs easy), route of 2 mile loop, Bella Park (FARTLEK, SPEED)
intervals
3 or 4 * 1mile ‘B in the Park loop’ with 75sec intervals @ 10k pace – Pollok Park (INTERVALS)
intervals
8 * 650m with reducing intervals (80, 75, 70… 50) @ 5k pace – Bella Park (INTERVALS)
TEMPO HILLS
8 – 10 * continuous hill loops – Meadows, Pollok Park (TEMPO, HILLS)
CONTROLLED SPEED SESSION
4x300m (100m jog recovery), 2x600m (200m jog recovery), 1 or 2x800m (200m jog recovery), 2x600m (200m jog recovery), 4x300m (100m jog recovery) @ 10k pace – Track (CONTROLLED SPEED SESSION)
intervals
5 or 6 * 1k @ 5k pace with 1min recoveries– Burrell, Pollok Park (INTERVALS)
intervals
3* 1.5m loop with 90secs recovery @ 10k pace, Pollok House, Pollok Park (INTERVALS)
tempo hills
Continuous hill session (20 – 25mins), grass opposite Pollok House (TEMPO, HILLS)
tempo
4.5 or 6 mile tempo run – Pond, Pollok Park (TEMPO)