intevals – 2mile loop
2 or 3 * 2 miles with 90 secs recovery @ 10k pace – Bella Park (INTERVALS)
Events
fartlek speed
16*1min brisk 30secs easy, Burrell, route of Parkrun, Pollok Park (FARTLEK, SPEED)
Brian Goodwin 10k
Brian Goodwin 10k – GLASGOW
intervals (reducing recs)
8 – 10 * 650m with reducing intervals (90, 85, 80… 50) @ 10k pace – Bella Park (INTERVALS)
presidents cup
Presidents Cup 5k – BELLA PARK
presidents cup
Presidents Cup 5k Handicap race (Bella Park)
tempo hills
8-10 x Meadow Loop Hills, Pollok Park. Tempo effort. TEMPO HILLS
track
10-12 x 400m @ 5K pace off 200m jog recovery. TRACK
tempo
2/3 x 1.5 miles loop off 90 secs recovery @ 10K-tempo effort, Pollok Park TEMPO
intervals
6-8 X 1km @ 10K pace off 60 secs recovery, Bella Park P&P INTERVALS
Girvan Half
Girvan Half Marathon – GIRVAN
track
12 X 300m/500m paired parlauf @ 3K – 5K pace off 100m recovery TRACK/SPEED
tempo
10 minute out and back tempo, Bella Park following 2 mile loop starting near Leisure Centre. Tempo effort. TEMPO
Irvine 5 mile
Irvine 5 Mile – IRVINE
intervals
4-5 x 1 Mile @ 10K pace off 75 secs recovery, Bella Park PoA. INTERVALS/Irvine 5 Mile race