Training

Pyramid Session at VO2max/5k pace – 1, 2, 3, 4, 5, 4, 3, 2, 1 with 1 minute recoveries. Alternative group run or off-road session TBC. Pittencrieff Park

22 Minutes hill repetition. Dunfermline Public Park

Variable Pace Speed session - 5 x (3 minutes at 10k pace followed immediately by 90 seconds at 5k pace) with 2 minutes recovery between sets. Pittencrieff Park Alternative group...

24 minutes hill repetitions Dunfermline Public Park

Pyramid Session at VO2max/5k pace – 1, 1, 2, 3, 4, 5, 4, 3, 2, 1, 1 with 1 minute recoveries between intervals. Alternative group or off-road session run –...

26 minutes hill repetitions, using the grass if dry

Variable Pace Speed session – 5 or 6 x (3 minutes at 10k pace followed immediately by 90 seconds at 5k pace) with 2 minutes recovery between sets. Alternative group...