Event Category: training

4-6 x 1200m @ 5k/ 10k pace off 90 secs jog recovery, Newlands Park (INTERVALS)

25 min tempo run, Bella Park (TEMPO) ; Alternative marathon session – Marathon paced run 10 miles with 6 @ MP – Glasgow Green (TEMPO)

Option 1 – 1*400m (1min rec); 2* 600m (75secs rec); 4*800m (90secs rec); 2* 600m (75secs rec); 1*400m, Track (INTERVALS>SPEED); Option 2 – 1*400m (1min rec); 2* 600m (75secs rec); 2*800m (90secs rec); 2* 600m (75secs rec); 1*400m, Track (INTERVALS>SPEED)

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

2 or 3 x 12 mins with 90 secs jog recovery at 10K effort – Pollok loop (INTERVALS)

10 x 2 min off 1 min jog recovery – Newlands Park (FARTLEK); Alternative marathon session – Marathon paced run 11.5 miles with 7.5 @ MP – Glasgow Green (TEMPO)

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

4-6 x 1200m @ 5k/ 10k pace off 75 secs jog recovery, Newlands Park (INTERVALS)

25 mins tempo run – Bella Park (TEMPO)

2-3 sets of (5 x 400m off 60 secs), 3 mins between sets @ 3K – 5K pace Track (INTERVALS>SPEED) ; Alternative marathon session – Marathon paced run 13 miles with 9 @ MP – Glasgow Green (TEMPO)

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

Parlouf session – paired up running 500m/300m, 2 * 20mins reps with 3 mins recovery, Track (PARLOUF>INTERVALS)

5 x 2 min off 1min jog rec followed by 10 x 1 min off 30secs jog recovery – Newlands Park (FARTLEK)