Events at: Glasgow Club Nethercraigs

PURPLE(DH) 12-14x 300 @ 3k pace with 100m jog recovery, Track WHITE & BLACK 3x2mile loop @10k-half pace with 2.5mins rec, Bella Park (Intervals)

WHITE & BLACK(DH) 12-14x 300 @ 3k pace with 100m jog recovery, Track PURPLE 3x2mile loop @10k-half pace with 2.5mins rec, Bella Park (Intervals)

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

President’s Cup 5k (TBC)

WHITE(DH) 2x400m, 1x600m, 1x800m, (optional 1x1000m), 1x800m, 1x600m, 2x400m with 200m jog rec except 400m jog rec after 1000m, Track (Fartlek) PURPLE & BLACK 30min continuous hill loops, Meadows, Pollok Park (Tempo hills)

PURPLE(DH) & BLACK 2x400m, 1x600m, 1x800m, (optional 1x1000m), 1x800m, 1x600m, 2x400m with 200m jog rec except 400m jog rec after 1000m, Track (Fartlek) WHITE 30min continuous hill loops, Meadows, Pollok Park (Tempo hills)

Purple and Black Groups: 2-3 sets of (600m, 400m, 300m, 200m fast with 300m jog rec) 2 mins rec between sets 5k pace Track (Controlled speed) White Group : 20 mins tempo (10 min out and back), Bella Park following 2 mile loop + 6x 10secs Hill Sprints[2mins walk back down] (hill across from hockey […]

Purple and Black Groups : 20 mins tempo (10 min out and back), Bella Park following 2 mile loop + 6x 10secs Hill Sprints[2mins walk back down] (hill across from hockey pitch, Bella Park) White Group : 2-3 sets of (600m, 400m, 300m, 200m fast with 300m jog rec) 2 mins rec between sets 5k […]

All Groups: 2-3x10mins Tempo with 2mins Jog rec, Brian Goodwin Loop starting at Pollok House (Pollok Park)

All Groups : 4/5x1mile rep @10K pace with 90sec rec, Bella Park 1 mile loop route (Intervals)

Purple and White: 2-3 sets of (30secs, 60secs, 90secs, 120secs @ 5k pace with jog back down) 2 mins rec between sets. Pollok Parkrun route 5k( paced hills)Black : 25 mins tempo (12.5 min out and back), Bella Park following 2 mile loop

Purple and White : 25 mins tempo (12.5 min out and back), Bella Park following 2 mile loop Black : 2-3 sets of (30secs, 60secs, 90secs, 120secs @ 5k pace with jog back down) 2 mins rec between sets. Pollok Parkrun route 5k( paced hills)