8-10 x 600m @ 5K pace off 60 secs recovery, TRACK / SPEED
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STRATHCLYDE PARK -Tom Scott 10mile
2-3 sets of (5 x 400m off 60 secs), 3 mins between sets @ 3K – 5K pace (INTERVALS)
6-8 x 1k rep @ 10k pace (RPE 7-8) with 1 min rec, Bella Park 1k loop
3-4 x Sherbrooke Loop @ Tempo effort (TEMPO HILLS)