Option 1 – 2*400m (1min rec); 2*800m (90secs rec); 1*1km (90secs rec); 2*800m (90secs rec); 2*400m (60secs rec), Track (INTERVALS>SPEED) ; Option 2 – 2*400m (1min rec); 4*800m (90secs rec); 2*400m (60secs rec), Track (INTERVALS>SPEED)
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1x 1600m (400m jog rec), 1x1200m (400m jog rec), 1x800m (400m jog rec), 1x400m (200m jog rec), 1x200m @ 3-5k pace, Track […]
Option 1 – 4.5 or 6 mile tempo run – Pond, Pollok Park (TEMPO); Option 2 – 5k circuit of Brian Goodwin […]
30 min tempo effort (TEMPO) OR Easy (for those whove raced the Nationals)
15 x 1 min (30sec jog recovery) 5k effort