4 min, 3 min, 2 min, 1 min, 4 min, 3 min, 2 min, 1 min @ 5K – 10K pace, half jog recoveries. (INTERVALS)
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The Great Scottish Run Half Marathon
8-10 Sherbett Loop @ Tempo effort (TEMPO HILLS) – MEET CRAIGHOLME
NOTE – MEET AT NETHERCRAIGS – 6 min @ threshold pace, 2 mins off, 5x800m @5K pace, 75 secs off, Nethercraigs track […]
20min tempo effort + 6 x 30sec strides