20min tempo effort + 6 x 30sec strides
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12 X 300m/500m paired parlauf @ 3K – 5K pace off 100m recovery TRACK/SPEED
Brian Goodwin 10k – GLASGOW
RECOVERY – Silverburn Loop (RECOVERY)
6 min @ threshold pace if not racing at West CC, 3 min off, 2 sets (5x400m, 60sec off) 3min off between […]