Option 1 – 3*5*400m or 2*5*400m @ 5k pace – with 1min intervals between runs and 3 mins between sets – Track session (INTERVALS, SPEED); Option 2 – Marathon paced run 16 miles with 12 @ MP – Glasgow Green (TEMPO)
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8-10 Sherbett Loop @ Tempo effort (TEMPO HILLS)
3-4 x Sherbrooke Loop @ Tempo effort (TEMPO HILLS)
6 min @ threshold pace with 3 mins rec, 8x400m @3-5k pace with 60 sec rec. Track
12 X 300m/500m paired parlauf @ 3K – 5K pace off 100m recovery TRACK/SPEED