1x800m, 2x600m, 4x400m, 2x600m, 1x800m with 200m jog recovery @5k pace (RPE 9) (could miss last 8oom or do 1x600m each time),
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Jimmy Irvine BRR 10K
8x 650m with reducing recoveries (80,75,70,65,60,55,50,45) @5k pace, Bella Park (Intervals)
5 or 6 * 1k @ 5k pace with 1min recoveries– Burrell, Pollok Park (INTERVALS)
Continuous hill session (20 – 25mins), grass opposite Pollok House (TEMPO, HILLS)