6 – 8 x 800m (75 sec recovery) 5k effort (TRACK) OR 14.5 miles with 10.5 @ MP (TEMPO) GLASGOW GREEN
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3* 1.5m loop with 90secs recovery @ 10k pace, Pollok House, Pollok Park (INTERVALS)
20 min tempo (10 min out and back), start triangle near M77> follow path> follow white poles> turn left onto Pollokshaws Road. […]
12-16x 1 min brisk, 1 min steady. Morrisons triangle (FARTLEK)
2-3 sets of (600m, 400m, 300m, 200m fast with 300m jog rec), Track (Controlled speed) Route: