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2 or 3 * 2 miles with 90 secs recovery @ 10k pace – Bella Park (INTERVALS)
FIFE – Devilla forest 15k-winter champs
8-10 x 600m (75 sec recovery) 5k pace (TRACK) OR 10 miles with 6 @ MP – (TEMPO) GLASGOW GREEN
6 min @ threshold pace, 2 mins off, 5x800m @5K pace, 75 secs off, Fotheringay/ Teregles Loop (THRESHOLD>SPEED INTERVALS)