4-6 x 5 mins off 90 secs jog recovery at 10K effort – Rouken Glen loop 6/9.3 mile options (INTERVALS)
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Polaroid Series 10k – DUMBARTON
25 mins tempo run Bella Park (TEMPO)
Purple : 4x300m (100m jog rec), 2x600m (200m jog rec), 2x800m (200m jog rec), 2x600m (200m jog rec), 4x300m (100m jog rec) […]
8 – 10 * continuous hill loops – Meadows, Pollok Park (TEMPO, HILLS)