Events at: Craigholme Sports Complex

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)

7 miles RECOVERY – Silverburn Loop (RECOVERY)

5 min, 4min, 3min, 2min, 5min, 4min, 3min, 2min @ 5-10K pace, half jog recoveries, Bella Park Loop (INTERVALS)

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

6 min @ threshold pace, 2 mins off, 5x800m @5K pace, 75 secs off, Fotheringay/ Teregles Loop (THRESHOLD>SPEED INTERVALS)

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

6 min threshold (2 min rec) > 10x1min brisk with 30sec easy jog rec, route of 2 mile loop, Bella Park (Threshold>Speed) Route:https://www.strava.com/segments/9736370

3 or 4 x 1 mile @ 10k pace, B in the Park loop with 75sec recovery- Pollok park (Intervals) Route:https://www.strava.com/segments/9215173

5/ 6.5 mile tempo run, Parkrun route Pollok park (Tempo) Route:https://www.strava.com/segments/11598161

2-3 sets of (600m, 400m, 300m, 200m fast with 300m jog rec), Track (Controlled speed) Route:

8x 650m with reducing recoveries (80,75,70,65,60,55,50,45) @5k pace, Bella Park (Intervals)

Continuous hills 5-7 loops, Queens Park (Tempo hills) (alternative Queens Park session available without the steep hill) Route:on Strava

5 or 6x 1K @5K pace with 1 min rec, Bella Park (Intervals) Route:Strava

20 min tempo (10 min out and back), start triangle near M77> follow path> follow white poles> turn left onto Pollokshaws Road. Pollok park (Tempo) Route:Strava