Continuous hill session (20-25 mins), grass opposite Pollok house, Pollok Park (tempo hills) (back up Meadow hills) 
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4.5 or 6 mile tempo run – Pond, Pollok Park (TEMPO)
Option 1 – 3*5*400m or 2*5*400m @ 5k pace – with 1min intervals between runs and 3 mins between sets – Track […]
4 x [5 min (30sec), 1 min (1min)] 5k effort
6 min threshold (2 min rec) > 10x1min brisk with 30sec easy jog rec, route of 2 mile loop, Bella Park (Threshold>Speed) […]