1x800m, 2x600m, 4x400m, 2x600m, 1x800m with 200m jog recovery @5k pace (RPE 9) (could miss last 8oom or do 1x600m each time),
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8 – 10 * continuous hill loops – Meadows, Pollok Park (TEMPO, HILLS)
3-4 x Sherbrooke Loop @ Tempo effort (TEMPO HILLS)
4-6 x 5 mins off 90 secs jog recovery at 10K effort – Rouken Glen loop 6/9.3 mile options (INTERVALS)
6min @ threshold pace, 2 min off, 6-8x600m @ 5k pace with 75sec rec. Track