16*1min brisk (30secs easy), route of 2 mile loop, Bella Park (FARTLEK, SPEED)
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8-10 x 600m off 200m JOG recovery @ 5K pace, Track (INTERVALS)
20min tempo effort + 6 x 30sec strides
8-10 continuous hill loops, Meadows, Pollok Park (Tempo hills) Route:https://www.strava.com/segments/7023628
All Groups: 2-3x10mins Tempo with 2mins Jog rec, Brian Goodwin Loop starting at Pollok House (Pollok Park)