Events

8-10 Sherbett Loop @ Tempo effort (TEMPO HILLS)

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

RECOVERY – Silverburn Loop (RECOVERY)

4 min, 3 min, 2 min, 1 min, 4 min, 3 min, 2 min, 1 min @ 5K – 10K pace, half jog recoveries. (INTERVALS)

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

8-10 x 600m @ 5k pace off 75 secs jog recovery, (INTERVALS)

6 min tempo (2 min jog rec), 5 x 3 min ( 1 min jog rec) 5K-10K pace, 6 min tempo (INTERVALS)

SKI CENTRE CLOSED- NO OFFICIAL TRAINING – see forum 2 x Bella Park loops @ Tempo effort 4.4 miles ish, Bella Park (TEMPO)

STEADY RUN from Ski-centre @6:30pm As TRACK CLOSED 3 x 300m (100m jog recovery); 2 x 600m (200m jog recovery); 2 x 800m (200m jog recovery); 2 x 600m (200m jog recovery); 3 x 300m (100m jog recovery) @ 5K pace

SKI CENTRE CLOSED- NO OFFICIAL TRAINING -see forum 12 x 1 min brisk, 1 min steady (FARTLEK)

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

Option 1 3 x 300m (100m JOG rec); 2 x 600m (200m jog rec); 2 x 800m (200m jog rec); 2 x 600m (200m jog rec); 3 x 300m (100m jog rec) @ 5K pace, Track (INTERVALS) Option 2 3 x 300m (100m JOG rec); 2 x 600m (200m jog rec); 2 x 600m (200m […]

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

Option 1 12 x 1 min brisk, 1 min easy = Festival Park (FARTLEK) Option 2 Marathon paced run 8.5 miles with 4.5 @ MP – Glasgow Green (TEMPO)