Purple: 2x20mins HM Pace [4mins Jog], Brian Goodwin loop, starting at Pollok House. Pollok Park ( HM Prep ) White and Black : 4x300m (100m jog rec), 2x600m (200m jog rec), 2x800m (200m jog rec), 2x600m (200m jog rec), 4x300m (100m jog rec) @ 5k-10k pace (option to drop an 800m) Track (Speed)
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All Groups : 6-8 x 4 min @ 10k pace with 2 min jog rec, following Pollok Park run loop, Pollok Park