Events at: Glasgow Club Nethercraigs

8-10x 650m with reducing recoveries (90,85,80…50) @5k pace (RPE 9), Bella Park 650m loop route Intervals

20 mins tempo (RPE 7-8) (10 min out and back), following 2 mile loop, Bella Park + 6x Hill Sprints (RPE 9-10)(hill across from hockey pitch). Bella park

4/5x1mile rep @10K pace (RPE 7-8) with 60sec rec, Bella Park 1 mile loop

2 x 2 miles @ HM pace (RPE 7-8), 2 mins recovery. Bella Park 2 mile loop.

8-10x 200m, 200m jog rec (RPE 7-8)

6 miles recovery Crookston/Nitshill Loop

6-8miles Easy with 6x2mins @5k pace with 60sec jog rec Silverburn Loop (6x2mins starts after Silverburn Lights)

3-4 Sherbrooke Loop @ Tempo effort (Start at Sherbett corner)

8x3mins @5-10k pace with 60sec jog rec. Pollok Loop

4-6x 1200m @10k pace with 75sec jog rec. Linthaugh Rd

25min tempo effort. Bella Park Loop

6 min @ threshold pace, 3min rec, 2sets (5x400m with 60secs off) 3 mins between sets @3-5k pace. Track

25min Sherbett Loop @ Tempo effort

8min (75sec jog rec), 6min (75), 4min (60), 3min (60), 2min (60), 1min @ 10k pace for 8,6,4,3 min and 5k pace for 2&1. Nitshill Loop

4-6 x 1200m @ 10k pace with 60 sec jog rec. Linthaugh Rd