8x3mins @5-10k pace with 60sec jog rec. Pollok Loop 
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6 min threshold with 2 min rec > 8-10×300 with 100m jog recovery, Track (Threshold>Speed)
GREENOCK – Renfrewshire AAA 5 mile road race
8-10 x 600m (75 sec recovery) 5k effort; 3- 4 x Sherbrooke Loop @ tempo effort (TEMPO HILLS)
20 min tempo (10 min out and back), start triangle near M77> follow path> follow white poles> turn left onto Pollokshaws Road. […]