Training

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

Short Hill Repetitions: 1 min uphill with 2 mins cool down/jog return to start x 10 reps. Pittencrieff Park (The Glen)

Progression Session: 1-2-3-4-5 minutes – easy pace, marathon, half marathon, 10k, 5k pace x 2 reps (2 min recoveries between sets) Covenanters Rise Circuit

Short Hill Repetitions: 1 min uphill with 2 mins cool down/jog return to start x 12 Pittencrieff Park (The Glen)

Progression session: 1-2-3-4-5 minutes – easy pace, marathon, half marathon, 10k, 5k pace x 3 reps (2 min recoveries between sets) Covenanters Rise Circuit

Short Hill Repetitions: 1 min uphill with 2 mins cool down/jog return to start x 14 reps Pittencrieff Park (The Glen)

Progressions session: 1-2-3-4-5 minutes – easy pace, marathon, half marathon, 10k, 5k pace x 3 reps (2 min recoveries between sets) Covenanters Rise Circuit

Short Hill Repetitions: 1 min uphill with 2 mins cool down/jog return to start x 15 Pittencrieff Park (The Glen)

3 mile Time Trial - Members Only Castle Drive/Pitreavie Avenue Circuit