16 x 1 min brisk, 30 secs easy, Pollok Park Riverside from Pollok House FARTLEK
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Irvine 5 mile race
6 min @ threshold pace, 2 mins off, 5x800m @5K pace, 75 secs off, Fotheringay/ Teregles Loop (THRESHOLD>SPEED INTERVALS)
2-3 sets of (600m, 400m, 300m, 200m fast with 300m jog rec), Track (Controlled speed) Route: