Events at: Glasgow Club Nethercraigs

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

12-16x 1 min @3k pace, 1 min steady. Pollok Loop (FARTLEK)

25min tempo effort. Bella Park Loop

1x1600m, 2x1200m, 3x800m, 4x400m @10k pace for 1600, 1200, 800 and 5k pace for 400 with 200m jog rec. Track

2-3x10min with 2 min jog rec @ tempo effort. Nitshill Loop

10 min @ threshold pace (2min rec), 8-10x 1 min @3k pace, 1 min steady. Pollok Loop

6 min @ threshold pace with 3 mins rec, 8x400m @3-5k pace with 60 sec rec. Track

2x15min @ threshold pace with 3 min rec. Kev’s Threshold Hills

7 miles recovery – Silverburn Loop

5min, 4min, 3min, 2min, 5min, 4min, 3min, 2min @5k-10k pace with half jog rec. Pollok Loop

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

6min @ threshold pace, 2 min off, 6-8x600m @ 5k pace with 75sec rec. Track

4x8min @ tempo pace with 2 min jog rec. Nitshill Loop

12-16x 1 min @3k pace, 30sec jog rec. Pollok Loop

NETHERCRAIGS CLOSED. MEET AT SKI CENTRE CAR PARK – 6 min tempo (2min jog rec), 5x3min @5-10k pace with 1 min jog rec, 6 min tempo Festival park