Events at: Glasgow Club Nethercraigs

30 min tempo effort (TEMPO) OR Easy (for those who’ve raced the Nationals)

3min, 2min, 1 min x 3 (1min between intervals & sets) – 5k effort

6 min, 2 x 2 min, 4 min, 2 x 2 min, 6 min (1 min jog recovery all the way through) – 10k effort

10 x 1min (1 min steady / jog recovery) -5k effort

6 – 8 x 800m (75 sec recovery) – 5k pace (TRACK) OR 3-4 x Sherbrooke Loop @ Tempo effort (TEMPO HILLS)

6 – 8 x 800m (75 sec recovery) – 5k effort (TRACK) OR 14.5 miles with 10.5 @ MP – (TEMPO) GLASGOW GREEN

5 x 2 min (60sec jog recovery) followed by 8 x 1 min (30sec jog recovery) – 5k effort

8, 6, 4, 3, 2, 1 min (90 sec after the 8 & 6 then 1 min) – 10k 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 pace (TRACK) OR 2x 15 min @ tempo pace (3min jog recovery) MEADOW HILL LOOP (TEMPO 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 16 miles with 12 @ MP – (TEMPO) GLASGOW GREEN

10 min Threshold (2mins Jog) 10x1min brisk with 45sec easy jog rec, 2 mile loop, Bella Park (Threshold>speed)

3 or 4 x 1 mile @ 10k pace, Bella 1mile loop with 2mins recovery – Bella Park (Intervals)

WHITE(DH) 2-3 sets of (600m, 400m, 300m, 200m fast with 300m jog rec), Track (Controlled speed) PURPLE & BLACK 5mins Tempo [1min Jog], 10mins Tempo [2mins Jog], 5mins Tempo, 2 mile loop Bella Park (Tempo)

PURPLE & BLACK(DH) 2-3 sets of (600m, 400m, 300m, 200m fast with 300m jog rec), Track (Controlled speed) WHITE 5mins Tempo [1min Jog], 10mins Tempo [2mins Jog], 5mins Tempo, 2 mile loop Bella Park (Tempo)

BLACK 20 mins continuous hill loops, Meadows, Pollok Park (Tempo hills) PURPLE & WHITE 8x650m with reducing recoveries (80,75,70…50) @ 5Kpace, Bella Park