Events at: Glasgow Club Nethercraigs

6 min threshold (RPE 7-8)(2 min rec) > 10x1min brisk (RPE 9-10) with 30sec easy jog rec, following 2 mile loop, Bella Park

30mins HM pace (RPE 4-6), Brian Goodwin loop, starting at Pollok House. Pollok Park Alternative Marathon Session – 10 miles with 6 miles at MP, Glasgow Green.

1x800m, 2x600m, 4x400m, 2x600m, 1x800m with 200m jog recovery @5k pace (RPE 9) (could miss last 8oom or do 1x600m each time),

2-3x2mile loop @tempo pace (RPE 7-8) with 60sec rec, Bella Park 2 mile loop

4/5x1mile rep @10K pace (RPE 7-8) with 75sec rec, Bella Park 1 mile loop

40mins HM Pace (RPE 4-6), Brian Goodwin loop, starting at Pollok House. Pollok Park Alternative Marathon Session – 11.5 miles with 7.5 miles @ MP , Glasgow Green.

6-8x 650m with reducing recoveries (80,75,70…50) @5k pace (RPE 9), Bella Park 650m loop

20 min continuous hills, Meadow Hill Loop @ tempo effort (RPE 7-8) Pollok Park

45mins HM Pace (RPE 4-6), Brian Goodwin loop, starting at Pollok House. Pollok Park Alternative Marathon Session – 14.5 miles with 10.5 miles @ MP, Glasgow Green.

4x300m (100m jog rec), 2x600m (200m jog rec), 2x800m (200m jog rec), 2x600m (200m jog rec), 4x300m (100m jog rec) @ 5k-10k pace (RPE 9)(option to drop an 800m)

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

25 mins continuous hills @ tempo effort (RPE 7-8), Meadows Hill loop, Pollok Park

50mins HM Pace (RPE 4-6), Brian Goodwin loop, starting at Pollok House. Pollok Park Alternative Marathon Session – 16 miles with 12 miles @ MP, Glasgow Green

6:15PM 10-12x400m @ 5k pace with 200m jog rec, (RPE 9) Track (Speed) Followed by Club AGM

10 min hill threshold x2 (RPE 7-8) on grass opposite Pollok House with 2 min rec (back up Meadow Hills)> 6x90sec efforts (RPE 9) with jog back to start recovery, Pollok House, Pollok Park