4 x 300m (100m jog recovery), 2 x 600m (200m jog recovery), 2 x 800m (200m jog recovery), 2 x 600m (200m jog recovery), 4 x 300m (100m jog recovery) 5k pace (TRACK) OR 11.5 miles with 7.5 @ MP (TEMPO) GLASGOW GREEN
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6-8 x 1k rep @ 10k pace (RPE 7-8) with 1 min rec, Bella Park 1k loop
8-10 x 600m @ 5K pace off 60 secs recovery, TRACK / SPEED
20 mins out and back along 2 mile route with 6 * 30 secs strides, Bella Park (TEMPO)