1x800m, 2x600m, 4x400m, 2x600m, 1x800m with 200m-jog recovery 5k effort (TRACK) OR 13 miles with 9 @ MP TEMPO (GLASGOW GREEN)
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6-8x 800m @ 5K pace off 75 secs rec, Fotheringay/ Terrregles Loop (INTERVALS)
4-6 x 5 mins off 90 secs jog recovery at 10K effort – (new) Pollok loop (INTERVALS) – MEET NETHERCRAIGS
Continuous hill session (20-25 mins), grass opposite Pollok house, Pollok Park (tempo hills) (back up Meadow hills)
2x15min @ threshold pace with 3 min rec. Kev’s Threshold Hills