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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3 or 4 x 1 mile @ 10k pace, Bella 1mile loop with 2mins recovery – Bella Park (Intervals)
5k circuit @10k pace, 6x Strides afterwards, Brian Goodwin loop, Pollok park (Tempo) Route:https://www.strava.com/segments/11592410
6 min threshold (RPE 7-8)(2 min rec) > 10x1min brisk (RPE 9-10) with 30sec easy jog rec, following 2 mile loop, Bella […]
7 miles recovery – Silverburn Loop