Events at: Glasgow Club Nethercraigs

8-10 continuous hill loops, Meadows, Pollok Park (Tempo hills) Route:https://www.strava.com/segments/7023628

5k circuit @10k pace, 6x Strides afterwards, Brian Goodwin loop, Pollok park (Tempo) Route:https://www.strava.com/segments/11592410

6 min threshold with 2 min rec > 8-10×300 with 100m jog recovery, Track (Threshold>Speed)

3x2mile loop @10k-half pace with 90sec rec, Bella Park (Intervals) Route:https://www.strava.com/segments/9736370

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:https://www.strava.com/segments/11622231

8-10x 650m with reducing recovery (90,85,80,75,70,65,60,55,50,45) @10K pace, Bella Park Pitch and Putt (Intervals)

Continuous hill session (20-25 mins), grass opposite Pollok house, Pollok Park (tempo hills) (back up Meadow hills)

2x400m, 1x600m, 1x800m, (optional 1x1000m), 1x800m, 1x600m, 2x400m with 200m jog rec except 400m jog rec after 1000m, Track (Fartlek)

2/3×1.5 mile loop @ 10k pace (RPE 7-8) with 80sec rec, Riverside loop, start after courtyard and finish just before, walk thru court yard for rec Pollok Park

6-8 x 1k rep @ 10k pace (RPE 7-8) with 1 min rec, Bella Park 1k loop

2-3 sets of (600m, 400m, 300m, 200m fast with 300m jog rec) 2 mins rec between sets 5k pace (RPE 9)

20 mins tempo (RPE 7-8) (10 min out and back), Bella Park following 2 mile loop + 6x Hill Sprints (RPE 9-10)(hill across from hockey pitch, Bella Park) Alternative Marathon Session – 8.5 miles with 4.5 miles at MP, Glasgow Green

2-3 sets of (30secs, 60secs, 90secs, 120secs @ 5k pace (RPE 9) with jog back down) 2 mins rec between sets. Pollok Park

4/5x1mile rep @10K pace (RPE 7-8) with 90sec rec, Bella Park 1 mile loop