Events at: Glasgow Club Nethercraigs

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

PURPLE(DH) 10-12x400m with 200m jog rec, Track (Speed) WHITE & BLACK 10 min out and back tempo, start pond>Pollok house>follow white poles rest of way, Pollok park (Tempo)

WHITE(DH) & BLACK 10-12x400m with 200m jog rec, Track (Speed) PURPLE 10 min out and back tempo, start pond>Pollok house>follow white poles rest of way, Pollok park (Tempo)

WHITE 5 or 6x 1K @5K pace with 2 min rec Bella Park PURPLE & BLACK 25 min Meadow Hills Pollok Park (Tempo Hills)

PURPLE & BLACK 5 or 6x 1K @5K pace with 2 min rec Bella Park WHITE 25 min Meadow Hills Pollok Park (Tempo Hills)

ALL GROUPS 5x1mile rep @10K pace with 2mins rec, Bella Park (Intervals)

ALL GROUPS 6 min threshold pace with 2 min rec> 4-6x3min effort with 90secs jog rec> 6 min threshold, Bella Park 2 mile loop (Threshold>speed)

BLACK(DH) 1x800m, 2x600m, 4x400m, 2x600m, 1x800m with 200m jog recovery @5k pace (could miss last 8oom or do 1x600m each time), Track (Controlled speed)PURPLE & WHITE 24-30minutes Continuous alternating the pace every 3mins between Marathon Pace & 10k Pace. Eg first 3minutes @ marathon pace then next 3minutes at 10k pace. Repeat for 24-30mins (4-5sets […]

PURPLE(DH) 1x800m, 2x600m, 4x400m, 2x600m, 1x800m with 200m jog recovery @5k pace (could miss last 8oom or do 1x600m each time), Track (Controlled speed) WHITE 3x 1.5 mile loop with 2.5mins rec @10K pace, Riverside loop, start after courtyard and finish just before, walk thru court yard for rec Pollok park BLACK 24-30minutes Continuous alternating […]

PURPLE 25min continuous hill loops, Meadows, Pollok Park (Tempo hills) WHITE 1x800m, 2x600m, 4x400m, 2x600m, 1x800m with 200m jog recovery @5k pace (could miss last 800m or do 1x600m each time), Track (Controlled speed) BLACK 3×1.5 mile loop with 2.5mins rec @10K pace, Riverside loop, start after courtyard and finish just before, walk thru court […]

WHITE & BLACK 25 min continuous hill loops, Meadows, Pollok Park (Tempo hills) PURPLE 3×1.5 mile loop with 2.5mins rec @10K pace, Riverside loop, start after courtyard and finish just before, walk thru court yard for rec Pollok park

WHITE(DH) 8-10x 600m with 200m Jog @5K pace Track PURPLE & BLACK 10 min out and back tempo start pond>Pollok House>follow white poles, Pollok park (Tempo) + 6xstrides at back of white house

PURPLE 30 min continuous hill loops, Meadows, Pollok Park (Tempo hills) BLACK(DH) 8-10x 600m with 200m Jog @5K pace Track WHITE 10 min out and back tempo start pond>Pollok House>follow white poles, Pollok park (Tempo) + 6xstrides at back of white house

BLACK 30 min continuous hill loops, Meadows, Pollok Park (Tempo hills) PURPLE & WHITE 5k circuit @10k pace, Brian Goodwin loop, Pollok park (Tempo)

PURPLE 8-10x 600m with 200m Jog @5K pace Track WHITE 30 min continuous hill loops, Meadows, Pollok Park (Tempo hills) BLACK 5k circuit @10k pace, Brian Goodwin loop, Pollok park (Tempo)