Events at: Glasgow Club Nethercraigs

6 min threshold effort , 3 mins off, 6x600m @ 5K pace, 60secs off. Nethercraigs Track (THRESHOLD>SPEED INTERVALS)

25 min tempo effort, Bella Park Loop (TEMPO)

4-6 x 5 mins off 90 secs jog recovery at 10K effort – (new) Pollok loop (INTERVALS) – MEET NETHERCRAIGS

NOTE – MEET AT NETHERCRAIGS – Easy run – Silverburn route

NOTE – MEET AT NETHERCRAIGS – 6 min @ threshold pace, 2 mins off, 5x800m @5K pace, 75 secs off, Nethercraigs track (THRESHOLD> SPEED INTERVALS)

10-12x400m with 200m jog rec, Track (Speed)

10 min hill threshold x2 on grass opposite Pollok House with 2 min rec (back up Meadow Hills)> 6x90sec efforts with jog back to start recovery, Pollok House, Pollok Park (Threshold>Speed) Route:Strava

5x1mile rep @10K pace with 90sec rec, Bella Park (Intervals) Route:Strava

6 min threshold pace with 2 min rec> 6x3min effort with 1 min jog rec> 6 min threshold, Bella Park 2 mile loop (Threshold>Speed) Route:Strava

5/ 6.5 mile tempo run, Parkrun loops, Pollok park (Tempo) Route:Strava

1x800m, 2x600m, 4x400m, 2x600m, 1x800m with 200m jog recovery @5k pace (could miss last 800m or do 1x600m each time), Track (Controlled speed)

3×1.5 mile loop with 90sec rec @10K pace, Riverside loop, start after courtyard and finish just before, walk thru court yard for rec Pollok park (back up 2×2 mile loop in Bella Park with 75 sec rec) Route:Strava

Continuous hill session (20-25mins), grass opposite Pollok house (Tempo hills) (back up hills in Bella Park) Route:Strava

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