6:15PM 10-12x400m @ 5k pace with 200m jog rec, (RPE 9) Track (Speed)
Followed by Club AGM
6:15PM 10-12x400m @ 5k pace with 200m jog rec, (RPE 9) Track (Speed)
Followed by Club AGM
8-10x 650m with reducing recovery (90,85,80,75,70,65,60,55,50,45) @10K pace, Bella Park Pitch and Putt (Intervals)
Jimmy Irvine BRR 10K
4x300m (100m jog recovery), 2x600m (200m jog recovery), 2x800m (200m jog recovery), 2x600m (200m jog recovery), 4x300m (100m jog recovery) @ 5K […]
PURPLE(DH) 10-12x400m with 200m jog rec, Track (Speed) WHITE & BLACK 10 min out and back tempo, start pond>Pollok house>follow white poles […]