Events

4-6x 1200m @10K pace off 75secs jog recovery, Newlands Park (INTERVALS)

25 min tempo effort, Bella Park Loops (TEMPO)

3x300m (100m jog rec), 2x600m (200m jog rec), 1-2x800m (200m jog rec), 2x600m (200m jog rec), 3x300m (100m jog rec) @5K pace, Track (INTERVALS)

8-10 Sherbett Loop @ Tempo effort (TEMPO HILLS)

8 min (75sec jog rec), 6min (75), 4min (60), 3 min (60), 2 min (60), 1 min. Tempo – 10K pace for 8&6min. 10k pace for 4&3. 5K pace for 2&1. Merrylee/ Pollokshields Loop (INTERVALS)

12-16x 1 min brisk, 1 min steady. Morrisons triangle (FARTLEK)

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

5-7x 1200m @10K pace off 75 secs jog rec, Newlands Park (FARTLEK)

25 min tempo effort, Bella Park Loops (TEMPO)

1x 1600m (400m jog rec), 1x1200m (400m jog rec), 1x800m (400m jog rec), 1x400m (200m jog rec), 1x200m @ 3-5k pace, Track (INTERVALS – Mo Farah style!)

2-3x 10min off 2min jog rec @ tempo effort, Merrylee/Pollokshields Loop (TEMPO INTERVALS)

10 min @ threshold pace (2 min rec), 8-10 x 1min brisk, 1 min steady, Silverburn Loop (Threshold> Speed)

2x 15 min @ threshold pace, off 3mins, Sherbett Loops (THRESHOLD HILLS)

6 min @ threshold pace if not racing at West CC, 3 min off, 2 sets (5x400m, 60sec off) 3min off between sets @ 3-5Kpace for 400m, Track (THRESHOLD>SPEED INTERVALS)