6-8 x 1k rep @ 10k pace (RPE 7-8) with 1 min rec, Bella Park 1k loop 
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4-5 x 1 Mile @ 10K pace off 75 secs recovery, Bella Park PoA. INTERVALS/Irvine 5 Mile race
3min, 2min, 1 min x 3 (1min between intervals & sets) 5k effort
SKI CENTRE CLOSED- NO OFFICIAL TRAINING – see forum 2 x Bella Park loops @ Tempo effort 4.4 miles ish, Bella Park […]
2-3 sets of (600m, 400m, 300m, 200m fast with 300m jog rec) 2 mins rec between sets 5k pace (RPE 9)