training
7 miles RECOVERY Silverburn Loop (RECOVERY)
Events
untitled event
5 min, 4min, 3min, 2min, 5min, 4min, 3min, 2min @ 5-10K pace, half jog recoveries, Bella Park Loop (INTERVALS)
untitled event
3-4x Sherbrook Loop @ Tempo effort (TEMPO HILLS)
training
6 min @ threshold pace, 2 mins off, 5x800m @5K pace, 75 secs off, Fotheringay/ Teregles Loop (THRESHOLD>SPEED INTERVALS)
training
6 min threshold effort , 3 mins off, 6x600m @ 5K pace, 60secs off. Nethercraigs Track (THRESHOLD>SPEED INTERVALS)
training
25 min tempo effort, Bella Park Loop (TEMPO)
Mon training 28 Dec 2015
Craigholme and Nethercraigs closed Meet at house for Art Lover car park, 6min tempo (2min jog rec), 5x3min @ 5-10K pace (1min jog rec), 6 min tempo, Silverburn Loop (INTERVALS)
training – FARTLEK
Meet house for art lover car park, 14x 1min brisk, 1 min steady, Festival Park (FARTLEK)
4th Jan 16
4-6 x 5 mins off 90 secs jog recovery at 10K effort – (new) Pollok loop (INTERVALS) – MEET NETHERCRAIGS
Renfrewshire AAA 5 mile Road Race
Renfrewshire AAA 5 mile Road Race
6 Jan 16
8-10 Sherbett Loop @ Tempo effort (TEMPO HILLS) – MEET CRAIGHOLME
track
Option 1 – 2*400m (1min rec); 2*800m (90secs rec); 1*1km (90secs rec); 2*800m (90secs rec); 2*400m (60secs rec), Track (INTERVALS>SPEED) ; Option 2 – 2*400m (1min rec); 4*800m (90secs rec); 2*400m (60secs rec), Track (INTERVALS>SPEED)
intervals
2 3 x 10mins off 90 secs jog recovery at 10K effort Rouken Glen loop (INTERVALS); Alternative marathon session – Marathon paced run 8.5 miles with 4.5 @ MP – Glasgow Green (TEMPO)
tempo hills
3-4 x Sherbrooke Loop @ Tempo effort (TEMPO HILLS)
fartlek
15 x 1 min off 30secs jog recovery Newlands Park (FARTLEK)