4 x 300m (100m jog recovery), 2 x 600m (200m jog recovery), 2 x 800m (200m jog recovery), 2 x 600m (200m jog recovery), 4 x 300m (100m jog recovery) 5k pace (TRACK) OR 2x 15 min @ tempo pace (3min jog recovery) MEADOW HILL LOOP (TEMPO HILLS)
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