Polaroid Helensburgh 10k (May)
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20min tempo effort + 6 x 30sec strides
PURPLE(DH) & BLACK 2x400m, 1x600m, 1x800m, (optional 1x1000m), 1x800m, 1x600m, 2x400m with 200m jog rec except 400m jog rec after 1000m, Track […]
4-6 x 1200m @ 5k/ 10k pace off 75 secs jog recovery, Newlands Park (INTERVALS)
All Groups : 25mins Progressive Run. Try to increase the pace by 5secs/mile every 5minutes starting at 10secs SLOWER than Marathon Pace […]