8 * 650m with reducing intervals (80, 75, 70… 50) @ 5k pace – Bella Park (INTERVALS)
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6-8 X 1km @ 10K pace off 60 secs recovery, Bella Park P&P INTERVALS
1 min, 2 min, 3 min, 4 min, 5 min, 4 min, 3 min, 2 min, 1 min with 60 secs jog […]