Purple and Black : 10-14x400m @ 5k pace with 200m jog rec, Track (Speed) White : 40mins HM Pace, Brian Goodwin loop, starting at Pollok House. Pollok Park ( HM Prep )
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3-4 x Sherbrooke Loop @ Tempo effort (TEMPO HILLS)
6 – 8 x 800m (75 sec recovery) 5k pace (TRACK) OR 3-4 x Sherbrooke Loop @ Tempo effort (TEMPO HILLS)
6:15PM 10-12x400m @ 5k pace with 200m jog rec, (RPE 9) Track (Speed) Followed by Club AGM
6 min @ threshold pace if not racing at West CC, 3 min off, 2 sets (5x400m, 60sec off) 3min off between […]