Wed 17 May – FARTLEK

PURPLE(DH) 1x800m, 2x600m, 4x400m, 2x600m, 1x800m with 200m jog recovery @5k pace (could miss last 8oom or do 1x600m each time), Track (Controlled speed) WHITE 3x 1.5 mile loop with 2.5mins rec @10K pace, Riverside loop, start after courtyard and finish just before, walk thru court yard for rec Pollok park BLACK 24-30minutes Continuous alternating the pace every 3mins between Marathon Pace & 10k Pace. Eg first 3minutes @ marathon pace then next 3minutes at 10k pace. Repeat for 24-30mins (4-5sets of 3mins/3mins) 2 mile loop, Bella Park