Events

16*1min brisk (30secs easy), route of 2 mile loop, Bella Park (FARTLEK, SPEED)

3 or 4 * 1mile ‘B in the Park loop’ with 75sec intervals @ 10k pace – Pollok Park (INTERVALS)

8 * 650m with reducing intervals (80, 75, 70… 50) @ 5k pace – Bella Park (INTERVALS)

8 – 10 * continuous hill loops – Meadows, Pollok Park (TEMPO, HILLS)

4x300m (100m jog recovery), 2x600m (200m jog recovery), 1 or 2x800m (200m jog recovery), 2x600m (200m jog recovery), 4x300m (100m jog recovery) @ 10k pace – Track (CONTROLLED SPEED SESSION)

5 or 6 * 1k @ 5k pace with 1min recoveries– Burrell, Pollok Park (INTERVALS)

3* 1.5m loop with 90secs recovery @ 10k pace, Pollok House, Pollok Park (INTERVALS)

Continuous hill session (20 – 25mins), grass opposite Pollok House (TEMPO, HILLS)

4.5 or 6 mile tempo run – Pond, Pollok Park (TEMPO)

1 min brisk (30 secs easy), 2 min brisk (45 secs easy), 3 min brisk (1min easy), 4 min brisk (1min easy), 3 min brisk (1min easy), 2 min brisk (45 secs easy), 1 min brisk (30 secs easy) – Burrell, route of Parkrun, Pollok Park (FARTLEK, SPEED)