4 Miles Tempo Run

Lochside 5 x 1/2K fast with 1/2K roll on recoveries  (80%-60%)

Lochside Intervals  - 6 x 3 minutes with 90 seconds jog recoveries, then a 2 minute break followed by 2 x 3 minutes 90 seconds jog recoveries.

Meet at 10 AM at the main car park @ Strathclyde Park - 2 Miles Team Relays  

Venue - Crownpoint Shettleston

Venue - Linwood Livingston