6 min threshold effort , 3 mins off, 6x600m @ 5K pace, 60secs off. Nethercraigs Track (THRESHOLD>SPEED INTERVALS)
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7 miles recovery – Silverburn Loop
2x400m, 1x600m, 1x800m, (optional 1x1000m), 1x800m, 1x600m, 2x400m with 200m jog rec except 400m jog rec after 1000m, Track (Fartlek)
NOTE – MEET AT NETHERCRAIGS – 6 min @ threshold pace, 2 mins off, 5x800m @5K pace, 75 secs off, Nethercraigs track […]
Presidents cup 5k (Club Champs) Route:Strava