6 min @ threshold pace, 2 mins off, 5x800m @5K pace, 75 secs off, Fotheringay/ Teregles Loop (THRESHOLD>SPEED INTERVALS)
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Polaroid Series 10k – DUMBARTON
Continuous hill session (20-25 mins), grass opposite Pollok house, Pollok Park (tempo hills) (back up Meadow hills)
5min, 4min, 3min, 2min, 5min, 4min, 3min, 2min @5k-10k pace with half jog rec. Pollok Loop
1x800m, 2x600m, 4x400m, 2x600m, 1x800m with 200m-jog recovery 5k effort (TRACK) OR 13 miles with 9 @ MP TEMPO (GLASGOW […]