FALKIRK – National CC champs-winter champs
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8-10 x 600m @ 5k pace off 75 secs jog recovery, (INTERVALS)
5 or 6x 1K @5K pace with 1 min rec, Bella Park (Intervals) Route:Strava
2-3 sets of (5 x 400m off 60 secs), 3 mins between sets @ 3K – 5K pace (INTERVALS)
2-3 x 10 min (2 min jog recovery) 10k effort