20 mins out and back along 2 mile route with 6 * 30 secs strides, Bella Park (TEMPO)
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10 min hill threshold x2 (RPE 7-8) on grass opposite Pollok House with 2 min rec (back up Meadow Hills)> 6x90sec efforts […]
6 min @ threshold pace if not racing at West CC, 3 min off, 2 sets (5x400m, 60sec off) 3min off between […]
Continuous hill session (20-25 mins), grass opposite Pollok house, Pollok Park (tempo hills) (back up Meadow hills)