6 min @ threshold pace if not racing at West CC, 3 min off, 2 sets (5x400m, 60sec off) 3min off between sets @ 3-5Kpace for 400m, Track (THRESHOLD>SPEED INTERVALS)
You may also like
WHITE(DH) 2-3 sets of (600m, 400m, 300m, 200m fast with 300m jog rec), Track (Controlled speed) PURPLE & BLACK 5mins Tempo [1min […]
Continuous hill session (20-25mins), grass opposite Pollok house (Tempo hills) (back up hills in Bella Park) Route:Strava
8 – 10 Sherbett Loop @ Tempo Effort Sherbrooke (TEMPO HILLS)
8 min (75sec jog rec), 6min (75), 4min (60), 3 min (60), 2 min (60), 1 min. Tempo 10K pace for […]