Purple and Black: 1x800m, 2x600m, 4x400m, 2x600m, 1x800m with 200m jog recovery @5k pace (could miss last 8oom or do 1x600m each time), Track (Controlled speed) White : 25mins Progressive Run. Try to increase the pace by 5secs/mile every 5minutes starting at 10secs SLOWER than Marathon Pace and finishing 10secs Faster than MP (+10s, +5s, […]
Purple and Black : 25mins Progressive Run. Try to increase the pace by 5secs/mile every 5minutes starting at 10secs SLOWER than Marathon Pace and finishing 10secs Faster than MP (+10s, +5s, 0s, -5s, -10s) 2 mile loop, Bella Park White: 1x800m, 2x600m, 4x400m, 2x600m, 1x800m with 200m jog recovery @5k pace (could miss last 8oom […]
All groups : Mixed Pace Session: 10mins Tempo [2mins jog], 4x3mins @ 10k pace [90secs Jog], 5x90secs @ 5k Pace [60secs Jog], Brian Goodwin Loop starting at Pollok House, Pollok Park
All groups : 30mins HM Pace , Brian Goodwin loop, starting at Pollok House. Pollok Park ( HM Prep )
Purple and White: 6-8x 650m with reducing recoveries (80,75,70 50) @5k pace, Bella Park 650m loop route (INTERVALS) Black : 24-30minutes Continuous alternating the pace every 3mins between Marathon Pace & 10k Pace. Eg first 3minutes @ marathon pace then next 3minutes at 10k pace. Repeat for 24-30mins (4-5sets of 3mins/3mins), 2 mile loop, Bella Park.
Purple and White: 24-30minutes Continuous alternating the pace every 3mins between Marathon Pace & 10k Pace. Eg first 3minutes @ marathon pace then next 3minutes at 10k pace. Repeat for 24-30mins (4-5sets of 3mins/3mins), 2 mile loop, Bella Park Black : 6-8x 650m with reducing recoveries (80,75,70 50) @5k pace, Bella Park 650m loop route (INTERVALS)
Purple: 2x20mins HM Pace [4mins Jog], Brian Goodwin loop, starting at Pollok House. Pollok Park ( HM Prep ) White and Black : 4x300m (100m jog rec), 2x600m (200m jog rec), 2x800m (200m jog rec), 2x600m (200m jog rec), 4x300m (100m jog rec) @ 5k-10k pace (option to drop an 800m) Track (Speed)
Purple : 4x300m (100m jog rec), 2x600m (200m jog rec), 2x800m (200m jog rec), 2x600m (200m jog rec), 4x300m (100m jog rec) @ 5k-10k pace (option to drop an 800m) Track (Speed) White and Black : 2x20mins HM Pace [4mins Jog], Brian Goodwin loop, starting at Pollok House. Pollok Park ( HM Prep )
All Groups : 6-8 x 4 min @ 10k pace with 2 min jog rec, following Pollok Park run loop, Pollok Park
All Groups: 25 mins continuous hills @ tempo effort, Meadows Hill loop, Pollok Park route Tempo Hills
Purple and Black : 40mins HM Pace, Brian Goodwin loop, starting at Pollok House. Pollok Park ( HM Prep )White :10-14x400m @ 5k pace with 200m jog rec, Track (Speed)
Purple and Black : 10-14x400m @ 5k pace with 200m jog rec, Track (Speed) White : 40mins HM Pace, Brian Goodwin loop, starting at Pollok House. Pollok Park ( HM Prep )
Purple and White : 24-30minutes Continuous alternating the pace every 3mins between Marathon Pace & 10k Pace. Eg first 3minutes @ marathon pace then next 3minutes at 10k pace. Repeat for 24-30mins (4-5sets of 3mins/3mins), 2 mile loop, Bella ParkBlack : 8-10x 650m with reducing recoveries (90,85,80 50) @5k pace, Bella Park 650m loop route Intervals
Purple and White : 8-10x 650m with reducing recoveries (90,85,80 50) @5k pace, Bella Park 650m loop route Intervals Black : 24-30minutes Continuous alternating the pace every 3mins between Marathon Pace & 10k Pace. Eg first 3minutes @ marathon pace then next 3minutes at 10k pace. Repeat for 24-30mins (4-5sets of 3mins/3mins), 2 mile loop, Bella […]
All Groups : 25mins Progressive Run. Try to increase the pace by 5secs/mile every 5minutes starting at 10secs SLOWER than Marathon Pace and finishing 10secs Faster than MP (+10s, +5s, 0s, -5s, -10s), Brian Goodwin Loop starting at Pollok House, Pollok Park
