8x3mins @5-10k pace with 60sec jog rec. Pollok Loop 
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3* 1.5m loop with 90secs recovery @ 10k pace, Pollok House, Pollok Park (INTERVALS)
4x300m (100m jog recovery), 2x600m (200m jog recovery), 1 or 2x800m (200m jog recovery), 2x600m (200m jog recovery), 4x300m (100m jog recovery) […]
6 miles recovery Crookston/Nitshill Loop