4x300m (100m jog recovery), 2x600m (200m jog recovery), 1 or 2x800m (200m jog recovery), 2x600m (200m jog recovery), 4x300m (100m jog recovery) @ 10k pace – Track (CONTROLLED SPEED SESSION)
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Polaroid Series 10k – DUMBARTON
16*1min brisk 30secs easy, Burrell, route of Parkrun, Pollok Park (FARTLEK, SPEED)
Continuous hill session (20 – 25mins), grass opposite Pollok House (TEMPO, HILLS)
3 or 4 * 1mile ‘B in the Park loop’ with 75sec intervals @ 10k pace – Pollok Park (INTERVALS)