M Stirling 10k
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5 x 2 min (60sec jog recovery) followed by 8 x 1 min (30sec jog recovery) 5k effort
4x300m (100m jog recovery), 2x600m (200m jog recovery), 2x800m (200m jog recovery), 2x600m (200m jog recovery), 4x300m (100m jog recovery) @ 5K […]
2-3 x 10 min (2 min jog recovery) 10k effort