Events

Option 1 1 min (60 secs jog), 2 min (60), 3 min (60), 4 min (75), 5 min (75), 4 min (75), 3 min (60), 2 min (60), 1 min @ 5K – 10K pace – Festival Park (INTERVALS) Option 2 Marathon paced run 13 miles with 9 @ MP – Glasgow Green (TEMPO)

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

10 x 2 mins off 75 secs jog recovery, 5K – 10K pace – Festival Park (INTERVALS)

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) Option 2 1 x 800m, 2 x 600m, 4 x 400m, 2 x 600m, 200m jog recovery throughout 5K pace Track (INTERVALS)

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

14 x 1 min brisk, 30 sec easy = Festival Park (FARTLEK)

Option 1 6 min tempo (2 min jog rec), 4 x 3 min ( 1 min jog rec) 5K-10K pace, 6 min tempo – Rouken Glen loop 6/9.3 mile options (INTERVALS) Option 2 Marathon paced run 14.5 miles with 10.5 @ MP – Glasgow Green (TEMPO)

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

8 – 10 x 600m @ 5K pace off 60 secs recovery, Science Centre (INTERVALS)

4.5 mile tempo run – Pond, Pollok Park (TEMPO)

Option 1 – 3*5*400m or 2*5*400m @ 5k pace – with 1min intervals between runs and 3 mins between sets – Track session (INTERVALS, SPEED); Option 2 – Marathon paced run 16 miles with 12 @ MP – Glasgow Green (TEMPO)