1 min brisk (30 secs easy), 2 min brisk (45 secs easy), 3 min brisk (1min easy), 4 min brisk (1min easy), 3 min brisk (1min easy), 2 min brisk (45 secs easy), 1 min brisk (30 secs easy) – Burrell, route of Parkrun, Pollok Park (FARTLEK, SPEED)
3*5*400m or 3*4*400m – with reduced intervals between runs (60/45/30 secs) and 3/2/1 mins between sets @ 5k pace, Track session (SPEED)
4 or 5 * 1mile ‘B in the Park loop’ with 1min interval @ 10k pace- Pollok Park (HILLS, INTERVALS)
8 – 10 * 650m with reducing intervals (90, 85, 80… 50) @ 10k pace – Bella Park (INTERVALS)
8 – 10 * continuous hill loops – Meadows, Pollok Park (TEMPO, HILLS)
6 – 8 * 1k @ 10k pace with jog recoveries– Burrell, Pollok Park (INTERVALS)
20 mins out and back along 2 mile route with 6 * 30 secs strides, Bella Park (TEMPO)
Continuous hill session (20 – 25mins), grass opposite Pollok House (TEMPO, HILLS)
2x400m (200m jog recovery), 2x600m (200m jog recovery), 1 or 2x1000m (400m jog recovery), 2x600m (200m jog recovery), 2x400m (200m jog recovery) @ 10k pace, Track session (CONTROLLED SPEED SESSION)
3* 1.5m loop with 90secs recovery @ 10k pace, Pollok House, Pollok Park (INTERVALS)
Option 1 – 4.5 or 6 mile tempo run – Pond, Pollok Park (TEMPO); Option 2 – 5k circuit of Brian Goodwin route (10K RACE PACE)
2 or 3 * 2 miles with 90 secs recovery @ 10k pace – Bella Park (INTERVALS)
16*1min brisk 30secs easy, Burrell, route of Parkrun, Pollok Park (FARTLEK, SPEED)
8 – 10 * 650m with reducing intervals (90, 85, 80… 50) @ 10k pace – Bella Park (INTERVALS)
Presidents Cup 5k Handicap race (Bella Park)
