WHITE(DH) 2-3 sets of (600m, 400m, 300m, 200m fast with 300m jog rec), Track (Controlled speed)
PURPLE & BLACK 5mins Tempo [1min Jog], 10mins Tempo [2mins Jog], 5mins Tempo, 2 mile loop Bella Park (Tempo)
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George Cummings Road Relays 2.7 mile (TBC)
4x300m (100m jog rec), 2x600m (200m jog rec), 2x800m (200m jog rec), 2x600m (200m jog rec), 4x300m (100m jog rec) @ 5k-10k […]
10 min hill threshold x2 on grass opposite Pollok House with 2 min rec (back up Meadow Hills)> 6x90sec efforts with jog […]
PURPLE & WHITE 20 mins continuous hill loops, Meadows, Pollok Park (Tempo hills) BLACK 8x650m with reducing recoveries (80,75,70 50) @ 5Kpace, Bella […]