12-16x 1 min @3k pace, 30sec jog rec. Pollok Loop 
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Parlouf session paired up running 500m/300m, 2 * 20mins reps with 3 mins recovery, Track (PARLOUF>INTERVALS)
2 or 3 x 12 mins with 90 secs jog recovery at 10K effort Pollok loop (INTERVALS)
PURPLE(DH) 1x800m, 2x600m, 4x400m, 2x600m, 1x800m with 200m jog recovery @5k pace (could miss last 8oom or do 1x600m each time), Track […]
Alloa half Marathon