1x800m, 2x600m, 4x400m, 2x600m, 1x800m with 200m jog recovery @5k pace (could miss last 800m or do 1x600m each time), Track (Controlled speed)
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Polaroid Series 10k – CLYDEBANK
4 x [5 min (30sec), 1 min (1min)] 5k effort
5 or 6 x 1k rep @ 5k pace with 1 min rec, Bella Park (Intervals) Route:Strava
20min tempo effort + 6 x 30sec strides