Events at: Craigholme Sports Complex

8-10 x Meadow Loop Hills, Pollok Park. Tempo effort. TEMPO HILLS

10-12 x 400m @ 5K pace off 200m jog recovery. TRACK

2/3 x 1.5 miles loop off 90 secs recovery @ 10K-tempo effort, Pollok Park TEMPO

6-8 X 1km @ 10K pace off 60 secs recovery, Bella Park P&P INTERVALS

12 X 300m/500m paired parlauf @ 3K – 5K pace off 100m recovery TRACK/SPEED

10 minute out and back tempo, Bella Park following 2 mile loop starting near Leisure Centre. Tempo effort. TEMPO

4-5 x 1 Mile @ 10K pace off 75 secs recovery, Bella Park PoA. INTERVALS/Irvine 5 Mile race

16 x 1 min brisk, 30 secs easy, Pollok Park Riverside from Pollok House FARTLEK

3-4 ‘B in the Park’ Hill Loops off 75 secs recovery @ tempo effort, Pollok Park. TEMPO HILLS

6 min tempo (2 min jog rec.), 5 x 3 min @ 5K pace (60 sec jog rec.), 6 min tempo (optional). Bella Park following 2 mile loop INTERVALS

4x300m (100m jog recovery), 2x600m (200m jog recovery), 2x800m (200m jog recovery), 2x600m (200m jog recovery), 4x300m (100m jog recovery) @ 5K – 10K pace (option to drop an 800m) TRACK

2/3 x 1.5 miles loop off 60 secs recovery @ 10K-tempo effort, Pollok Park TEMPO

1 min, 2 min, 3 min, 4 min, 5 min, 4 min, 3 min, 2 min, 1 min with 60 secs jog rec after 1, 2, 3 and 75 secs after 4, 5, 4. 5K – 10K pace. Pollok Park Parkrun route INTERVALS

4-6 miles @ HM pace, Pollok Park TEMPO

4-5 x 1 Mile @ 10K pace off 75 secs recovery, Bella Park PoA. INTERVALS