Events at: Glasgow Club Nethercraigs

NETHERCRAIGS CLOSED. MEET AT SKI CENTRE CAR PARK – 8-10x 600m @5k pace with 75sec jog rec. Science centre

5x 400m (60 sec jog rec), 2-3 sets with 3min between sets – 5k pace (TRACK) OR 3 x 8min (90sec jog recovery) – 10k effort (NITSHILL LOOP)

5x 400m (60 sec jog recovery), 2-3 sets with 3 min between sets – 5k pace (TRACK) OR 8.5 miles with 4.5 @ MP – (TEMPO) GLASGOW GREEN

15 x 1 min (30sec jog recovery) – 5k effort

20min tempo effort + 6 x 30sec strides

8-10 x 600m (75 sec recovery) – 5k effort; 3- 4 x Sherbrooke Loop @ tempo effort (TEMPO HILLS)

8-10 x 600m (75 sec recovery) – 5k pace (TRACK) OR 10 miles with 6 @ MP – (TEMPO) GLASGOW GREEN

4 x [5 min (30sec), 1 min (1min)] – 5k effort

30 min tempo effort

4 x 300m (100m jog recovery), 2 x 600m (200m jog recovery), 2 x 800m (200m jog recovery), 2 x 600m (200m jog recovery), 4 x 300m (100m jog recovery) – 5k effort (TRACK) OR 3 x Sherbrooke Loop (uphill effort, easy jog down recovery) (HILLS)

4 x 300m (100m jog recovery), 2 x 600m (200m jog recovery), 2 x 800m (200m jog recovery), 2 x 600m (200m jog recovery), 4 x 300m (100m jog recovery) – 5k pace (TRACK) OR 11.5 miles with 7.5 @ MP – (TEMPO) GLASGOW GREEN

2-3 x 10 min (2 min jog recovery) – 10k effort

12 x 1min (30 sec jog recovery) – 5k effort

1x800m, 2x600m, 4x400m, 2x600m, 1x800m with 200m jog recovery – 5k effort (TRACK) OR 3-4 x Sherbrooke Loop @ Tempo effort (TEMPO HILLS)

1x800m, 2x600m, 4x400m, 2x600m, 1x800m with 200m-jog recovery – 5k effort (TRACK) OR 13 miles with 9 @ MP – TEMPO (GLASGOW GREEN)