2-3 sets of (5 x 400m off 60 secs), 3 mins between sets @ 3K – 5K pace Track (INTERVALS>SPEED) ; Alternative marathon session – Marathon paced run 13 miles with 9 @ MP – Glasgow Green (TEMPO)
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Dumfries Half Marathon
3-4 x Sherbrook Loop @ Tempo effort (TEMPO HILLS)
20 mins tempo (RPE 7-8) (10 min out and back), Bella Park following 2 mile loop + 6x Hill Sprints (RPE 9-10)(hill […]