5 x 2 min (60sec jog recovery) followed by 8 x 1 min (30sec jog recovery) 5k effort
You may also like
LIVINGSTON -National 6/4 stage road relays
National Road Relays LONG leg
3 or 4 * 1mile ‘B in the Park loop’ with 75sec intervals @ 10k pace – Pollok Park (INTERVALS)
2-3x10min with 2 min jog rec @ tempo effort. Nitshill Loop