3 or 4 x 1 mile @ 10k pace, Bella 1mile loop with 2mins recovery – Bella Park (Intervals)
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8 – 10 * continuous hill loops – Meadows, Pollok Park (TEMPO, HILLS)
8min (75sec jog rec), 6min (75), 4min (60), 3min (60), 2min (60), 1min @ 10k pace for 8,6,4,3 min and 5k pace […]
12 x 1min (30 sec jog recovery) – 5k effort
8 – 10 * 650m with reducing intervals (90, 85, 80… 50) @ 10k pace – Bella Park (INTERVALS)