Events

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

8 mins (90 secs jog rec), 6 mins (90), 4 mins (60), 3 mins (60), 2 mins (60), 1 min at 10K/ 5K pace – Rouken Glen loop (INTERVALS); Alternative marathon session – Marathon paced run 14.5 miles with 10.5 @ MP – Glasgow Green (TEMPO)

2x 15 min @ threshold pace, off 3mins, Sherbett Loops (THRESHOLD>HILLS)

8 min @ threshold pace, 2 mins off, 5x800m @5K pace, 60 secs off, Fotheringay/ Teregles Loop (THRESHOLD> SPEED INTERVALS)

25 mins tempo run – Bella Park (TEMPO)

Option 1 – 1 x 800m, 2 x 600m, 4 x 400m, 2 x 600m, 1 x 800m – 200m jog recovery throughout 5K pace, Track (INTERVALS>SPEED); Option 2 – 1 x 800m, 2 x 600m, 4 x 400m, 2 x 600m – 200m jog recovery throughout 5K pace, Track (INTERVALS> SPEED) ; Alternative marathon […]