Training

3 x 8 mins @ 10k pace with 2 mins recovery. Rosyth Ferrytoll Meet at Pitreavie for run down to venue or meet at  roundabout at Castle Drive, Rosyth

Progressive session: 2-2-2-2 minutes – slow jog, marathon, ½ marathon, 10k pace x 3 reps OR Social Run (depending on numbers etc) Covenantors Rise Loop, Dunfermline

3 x 8 mins @ 10k pace with 2 mins recovery. Rosyth Ferrytoll Meet at Pitreavie for run down to venue or meet at  roundabout at Castle Drive, Rosyth

Progressive session: 2-2-2-2 minutes – slow jog, marathon, ½ marathon, 10k pace x 4 reps OR Social Run (depending on numbers etc) Covenantors Rise Loop, Dunfermline

3 x 9 mins @ half marathon pace with 2 mins recovery. Rosyth Ferrytoll Meet at Pitreavie for run down to venue or meet at  roundabout at Castle Drive, Rosyth

Progressive session: 3-3-3-3 minutes – slow jog, marathon, ½ marathon, 10k pace x 3 reps OR Social Run (depending on numbers etc) Covenantors Rise Loop, Dunfermline

3 x 10 mins @ half marathon pace with 2 mins recovery. Rosyth Ferrytoll Meet at Pitreavie for run down to venue or meet at  roundabout at Castle Drive, Rosyth

Progressive session: 3-3-3-3 minutes – slow jog, marathon, ½ marathon, 10k pace x 4 reps OR Social Run (depending on numbers etc) Covenantors Rise Loop, Dunfermline

3 x 11 mins @ half marathon pace with 2 mins recovery. Rosyth Ferrytoll Meet at Pitreavie for run down to venue or meet at  roundabout at Castle Drive, Rosyth

Progressive session: 4-4-4-4 minutes – slow jog, marathon, ½ marathon, 10k pace x 3 reps Covenanters Rise circuit