1x1600m, 2x1200m, 3x800m, 4x400m @10k pace for 1600, 1200, 800 and 5k pace for 400 with 200m jog rec. Track
You may also like
6 min @ threshold pace with 3 mins rec, 8x400m @3-5k pace with 60 sec rec. Track
Dumfries Half Marathon
ALL GROUPS 5x1mile rep @10K pace with 2mins rec, Bella Park (Intervals)
2x 15 min @ threshold pace, off 3mins, Sherbett Loops (THRESHOLD>HILLS)