4x300m (100m jog recovery), 2x600m (200m jog recovery), 2x800m (200m jog recovery), 2x600m (200m jog recovery), 4x300m (100m jog recovery) @ 5K – 10K pace (option to drop an 800m) TRACK
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4x300m (100m jog rec), 2x600m (200m jog rec), 2x800m (200m jog rec), 2x600m (200m jog rec), 4x300m (100m jog rec) @ 5k-10k […]
Purple and White : 24-30minutes Continuous alternating the pace every 3mins between Marathon Pace & 10k Pace. Eg first 3minutes @ marathon […]
6 min tempo (2 min jog rec), 5 x 3 min ( 1 min jog rec) 5K-10K pace, 6 min tempo (INTERVALS)
3 or 4 * 1mile ‘B in the Park loop’ with 75sec intervals @ 10k pace – Pollok Park (INTERVALS)