PURPLE(DH) & BLACK 2x400m, 1x600m, 1x800m, (optional 1x1000m), 1x800m, 1x600m, 2x400m with 200m jog rec except 400m jog rec after 1000m, Track (Fartlek) WHITE 30min continuous hill loops, Meadows, Pollok Park (Tempo hills)
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