8-10 x 600m off 200m JOG recovery @ 5K pace, Track (INTERVALS)
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10 min Threshold (2mins Jog) 10x1min brisk with 45sec easy jog rec, 2 mile loop, Bella Park (Threshold>speed)
4.5 or 6 mile tempo run – Pond, Pollok Park (TEMPO)
ALL GROUPS 5x1mile rep @10K pace with 2mins rec, Bella Park (Intervals)
8 – 10 x 600m @ 5K pace off 60 secs recovery, Science Centre (INTERVALS)