intervals
8x 650m with reducing recoveries (80,75,70,65,60,55,50,45) @5k pace, Bella Park (Intervals)
Events
tempo hills
Continuous hills 5-7 loops, Queens Park (Tempo hills) (alternative Queens Park session available without the steep hill) Route:on Strava
intervals
5 or 6x 1K @5K pace with 1 min rec, Bella Park (Intervals) Route:Strava
tempo
20 min tempo (10 min out and back), start triangle near M77> follow path> follow white poles> turn left onto Pollokshaws Road. Pollok park (Tempo) Route:Strava
speed
10-12x400m with 200m jog rec, Track (Speed)
threshold>speed
10 min hill threshold x2 on grass opposite Pollok House with 2 min rec (back up Meadow Hills)> 6x90sec efforts with jog back to start recovery, Pollok House, Pollok Park (Threshold>Speed) Route:Strava
Self Trancendence (Edinburgh) 5k
Self Trancendence (Edinburgh) 5k
intervals
5x1mile rep @10K pace with 90sec rec, Bella Park (Intervals) Route:Strava
threshold>speed
6 min threshold pace with 2 min rec> 6x3min effort with 1 min jog rec> 6 min threshold, Bella Park 2 mile loop (Threshold>Speed) Route:Strava
Polaroid Helensburgh 10k (May)
Polaroid Helensburgh 10k (May)
Loch Leven Half Marathon (May)
Loch Leven Half Marathon (May)
tempo
5/ 6.5 mile tempo run, Parkrun loops, Pollok park (Tempo) Route:Strava
controlled speed
1x800m, 2x600m, 4x400m, 2x600m, 1x800m with 200m jog recovery @5k pace (could miss last 800m or do 1x600m each time), Track (Controlled speed)
Polaroid Dumbarton 10k (May)
Polaroid Dumbarton 10k (May)
intervals
3×1.5 mile loop with 90sec rec @10K pace, Riverside loop, start after courtyard and finish just before, walk thru court yard for rec Pollok park (back up 2×2 mile loop in Bella Park with 75 sec rec) Route:Strava