5 or 6 x 1k rep @ 5k pace with 1 min rec, Bella Park (Intervals) Route:Strava
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3 or 4 x 1 mile @ 10k pace, Bella 1mile loop with 2mins recovery – Bella Park (Intervals)
5k circuit @10k pace, 6x Strides afterwards, Brian Goodwin loop, Pollok park (Tempo) Route:https://www.strava.com/segments/11592410