Events

2x400m, 1x600m, 1x800m, (optional 1x1000m), 1x800m, 1x600m, 2x400m with 200m jog rec except 400m jog rec after 1000m, Track (Fartlek)

2/3×1.5 mile loop @ 10k pace (RPE 7-8) with 80sec rec, Riverside loop, start after courtyard and finish just before, walk thru court yard for rec Pollok Park

6-8 x 1k rep @ 10k pace (RPE 7-8) with 1 min rec, Bella Park 1k loop

2-3 sets of (600m, 400m, 300m, 200m fast with 300m jog rec) 2 mins rec between sets 5k pace (RPE 9)

20 mins tempo (RPE 7-8) (10 min out and back), Bella Park following 2 mile loop + 6x Hill Sprints (RPE 9-10)(hill across from hockey pitch, Bella Park) Alternative Marathon Session – 8.5 miles with 4.5 miles at MP, Glasgow Green

2-3 sets of (30secs, 60secs, 90secs, 120secs @ 5k pace (RPE 9) with jog back down) 2 mins rec between sets. Pollok Park

4/5x1mile rep @10K pace (RPE 7-8) with 90sec rec, Bella Park 1 mile loop

6 min threshold (RPE 7-8)(2 min rec) > 10x1min brisk (RPE 9-10) with 30sec easy jog rec, following 2 mile loop, Bella Park

30mins HM pace (RPE 4-6), Brian Goodwin loop, starting at Pollok House. Pollok Park Alternative Marathon Session – 10 miles with 6 miles at MP, Glasgow Green.

1x800m, 2x600m, 4x400m, 2x600m, 1x800m with 200m jog recovery @5k pace (RPE 9) (could miss last 8oom or do 1x600m each time),

2-3x2mile loop @tempo pace (RPE 7-8) with 60sec rec, Bella Park 2 mile loop

4/5x1mile rep @10K pace (RPE 7-8) with 75sec rec, Bella Park 1 mile loop