WHITE(DH) 2x400m, 1x600m, 1x800m, (optional 1x1000m), 1x800m, 1x600m, 2x400m with 200m jog rec except 400m jog rec after 1000m, Track (Fartlek) PURPLE & BLACK 30min continuous hill loops, Meadows, Pollok Park (Tempo hills)
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