Helensburgh 10k
Polaroid Series 10k – HELENSBURGH
Events
Women’s 10k
GLASGOW -Women’s 10k
monklands half
Monklands Half Marathon – COATBRIDGE
intervals
8 – 10 * 650m with reducing intervals (90, 85, 80… 50) @ 10k pace – Bella Park (INTERVALS)
tempo hills
8 – 10 * continuous hill loops – Meadows, Pollok Park (TEMPO, HILLS)
Dumbarton 10k
Polaroid Series 10k – DUMBARTON
1k intervals
6 – 8 * 1k @ 10k pace with jog recoveries– Burrell, Pollok Park (INTERVALS)
tempo
20 mins out and back along 2 mile route with 6 * 30 secs strides, Bella Park (TEMPO)
Clydebank 10k
Polaroid Series 10k – CLYDEBANK
Edinburgh marathon festival Half marathon
EDINBURGH marathon festival Half marathon
continuous hills
Continuous hill session (20 – 25mins), grass opposite Pollok House (TEMPO, HILLS)
controlled spped – track
2x400m (200m jog recovery), 2x600m (200m jog recovery), 1 or 2x1000m (400m jog recovery), 2x600m (200m jog recovery), 2x400m (200m jog recovery) @ 10k pace, Track session (CONTROLLED SPEED SESSION)
Pollok parkrun
Pollok parkrun – POLLOK PARK
Intervals
3* 1.5m loop with 90secs recovery @ 10k pace, Pollok House, Pollok Park (INTERVALS)
tempo
Option 1 – 4.5 or 6 mile tempo run – Pond, Pollok Park (TEMPO); Option 2 – 5k circuit of Brian Goodwin route (10K RACE PACE)