2 3 x 10mins off 90 secs jog recovery at 10K effort Rouken Glen loop (INTERVALS); Alternative marathon session – Marathon paced run 8.5 miles with 4.5 @ MP – Glasgow Green (TEMPO)
You may also like
10 min @ threshold pace (2 min rec), 8-10 x 1min brisk, 1 min steady, Silverburn Loop (Threshold> Speed)
Easy run – Silverburn
Bella Harriers Brian Goodwin 10k (TBC)
6 – 8 * 1k @ 10k pace with jog recoveries– Burrell, Pollok Park (INTERVALS)