2-3 sets of (30secs, 60secs, 90secs, 120secs @ 5k pace (RPE 9) with jog back down) 2 mins rec between sets. Pollok Park 
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Polaroid Helensburgh 10k (May)
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Purple and Black: 1x800m, 2x600m, 4x400m, 2x600m, 1x800m with 200m jog recovery @5k pace (could miss last 8oom or do 1x600m each […]