6 min @ threshold pace, 2 mins off, 5x800m @5K pace, 75 secs off, Fotheringay/ Teregles Loop (THRESHOLD>SPEED INTERVALS)
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3-4 x Sherbrooke Loop @ Tempo effort (TEMPO HILLS)
Continuous hill session (20 – 25mins), grass opposite Pollok House (TEMPO, HILLS)
2-3 sets of (600m, 400m, 300m, 200m fast with 300m jog rec), Track (Controlled speed) Route:
3 or 4 * 1mile ‘B in the Park loop’ with 75sec intervals @ 10k pace – Pollok Park (INTERVALS)