2x400m (200m jog recovery), 2x600m (200m jog recovery), 1 or 2x1000m (400m jog recovery), 2x600m (200m jog recovery), 2x400m (200m jog recovery) @ 10k pace, Track session (CONTROLLED SPEED SESSION)
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8 – 10 * continuous hill loops – Meadows, Pollok Park (TEMPO, HILLS)
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