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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NOTE – MEET AT NETHERCRAIGS – Easy run – Silverburn route
4-6x 1200m @10k pace with 75sec jog rec. Linthaugh Rd
Purple : 6-8x 600m, 200m jog rec @ 5k Pace TRACK White and Black : 2 x 2 miles @ HM pace […]
Option 1 1 x 800m, 2 x 600m, 4 x 400m, 2 x 600m, 1 x 800m, 200m jog recovery throughout 5K […]