Events at: Craigholme Sports Complex

Queens Park Hill Session, TBC. TEMPO HILLS / Or Marymass 10K race Irvine

8-10 x 600m @ 5K pace off 60 secs recovery, TRACK / SPEED

5-7 miles @ HM pace, Pollok Park TEMPO

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

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

6-8 miles @ HM pace, Pollok Park TEMPO

16 x 1 min brisk, 1 min easy, Pollok Park, Parkrun route FARTLEK

2/3 sets of (5 x 400m) @ 3K – 5K pace. Set 1 60 secs rec. Set 2 45 secs rec. Set 3 30 secs rec. 3 then 2 mins between sets TRACK/SPEED

2/3 x 2 miles @ Tempo pace off 60 secs recovery, Bella Park 2 mile loop TEMPO.

4-5 x 1 mile @ 10K pace off 60 secs recovery. Bella Park, PoA. INTERVALS

6-8 x 650m @ 5K pace off 75 secs recovery. Bella Park, HfaL. SPEED

2 x 2 miles @ HM pace, 2 mins recovery. Bella Park 2 mile loop. TEMPO

10 x extended strides, jog back recovery. Pollok Park Meadow. STRIDES

7 miles RECOVERY – Silverburn Loop

8 miles EASY – Merrylee/ Pollokshields Loop