14 x 1 min brisk, 30 sec easy = Festival Park (FARTLEK)
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East Kilbride AC – Open XC, Jackton – WINTER CHAMPS
3min, 2min, 1 min x 3 (1min between intervals & sets) 5k effort
6-8 x 1k rep @ 10k pace (RPE 7-8) with 1 min rec, Bella Park 1k loop
3* 1.5m loop with 90secs recovery @ 10k pace, Pollok House, Pollok Park (INTERVALS)