1x800m, 2x600m, 4x400m, 2x600m, 1x800m with 200m jog recovery 5k effort (TRACK) OR 3-4 x Sherbrooke Loop @ Tempo effort (TEMPO HILLS)
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6-8 x 650m @ 5K pace off 75 secs recovery. Bella Park, HfaL. SPEED
3-4 x Sherbrook Loop @ Tempo effort (TEMPO HILLS)
All groups : Mixed Pace Session: 10mins Tempo [2mins jog], 4x3mins @ 10k pace [90secs Jog], 5x90secs @ 5k Pace [60secs Jog], […]
Brian Goodwin 10k – Cartha rugby club/Pollok park