Progressive Pace 500's: 10 x 500m, with 2 minute recoveries. Begin at slightly slower than your 10k race pace; gradually speed up so that your last repeat is slightly faster...
HILL GP EVENT NO. 3 : BISHOP HILL RACE 2:00 pm Portmoak Village Hall, Scotlandwell, Fife Event No 3: Sunday 3rd March – Bishop Hill Race, Short http://www.scottishhillracing.co.uk/RaceDetails.aspx?RaceID=RA-0018
HILL GP EVENT NO. 4 : BIRNAM HILL RACE 12:00 pmBirnam, Dunkeld Event No 4: Saturday 30th March - Birnam Hill Race, Short http://www.scottishhillracing.co.uk/RaceDetails.aspx?RaceID=RA-0234
1 minute on 1 minute off @ mile-3k pace x 14 Rex Park* (new venue)
Event No 1: Thursday 4th April Chacefield Wood Trail Race 1 (6k) Info: https://www.entrycentral.com/event/108195 Entries: https://www.entrycentral.com/form/108195
Event No 1: Sunday 14th April Round the Houses 10k, Grangemouth (incorporating East District 10k Championships) Info: http://www.roundthehouses.org.uk/ Entries: https://www.entrycentral.com/form/100979
TBC
Cruise intervals: 4 x 6 mins at 10k pace with 1 min recovery using large and small loops
Speed intervals - mixed 45/90 seconds at mile pace: 45 seconds effort (max 200m) with 45 seconds jog recovery, then 90 secs effort (max 400m) with 90 seconds jog recovery...