Purple : 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) White and Black : 2x20mins HM Pace [4mins Jog], Brian Goodwin loop, starting at Pollok House. Pollok Park ( HM Prep )
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Option 1 – 3*5*400m or 2*5*400m @ 5k pace – with 1min intervals between runs and 3 mins between sets – Track […]
6 min threshold with 2 min rec > 8-10×300 with 100m jog recovery, Track (Threshold>Speed)
2-3x 10min off 2min jog rec @ tempo effort, Merrylee/Pollokshields Loop (TEMPO INTERVALS)
GLASGOW-Great scottish run half marathon