1x800m, 2x600m, 4x400m, 2x600m, 1x800m with 200m jog recovery 5k effort (TRACK) OR 3-4 x Sherbrooke Loop @ Tempo effort (TEMPO HILLS)
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GREENOCK – Renfrewshire AAA 5 mile road race
4.5 or 6 mile tempo run – Pond, Pollok Park (TEMPO)
6 – 8 * 1k @ 10k pace with jog recoveries– Burrell, Pollok Park (INTERVALS)