Training: Progressive Session: 3-3-3-3
2018-10-18 18:30 - 20:00 UTC | Covenantors Rise, Dunfermline, Covenantors Rise, Dunfermline, Fife, KY118SQ, United Kingdom
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

Training: 3 x 10 mins @ half marathon pace with 2 mins recovery
2018-10-23 18:30 - 20:00 | Fife
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

Training: Progressive session: 3-3-3-3
2018-10-25 18:30 - 20:00 | Covenantors Rise, Dunfermline, Covenantors Rise, Dunfermline, Fife, KY118SQ, United Kingdom
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

Training: 3 x 11 mins @ half marathon pace with 2 mins recovery
2018-10-30 18:30 - 20:00 | Castle Road, Rosyth, Castle Road, Rosyth, Fife, KY112UU, United Kingdom
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

Training - Progressive session: 4-4-4-4
2018-11-01 18:30 - 20:00 | Covenantors Rise, Dunfermline, Covenantors Rise, Dunfermline, Fife, KY118SQ, United Kingdom
Progressive session:
4-4-4-4 minutes – slow jog, marathon, ½ marathon, 10k pace x 3 reps
Covenanters Rise circuit

Training - Short Hill Repetitions x 10
2018-11-06 18:30 - 20:00 | Pittencrieff Park, Pittencrieff Street Dunfermline, Dunfermline, Fife, KY12 8QH, United Kingdom
Short Hill Repetitions: 1 min uphill with 2 mins cool down/jog return to start x 10 reps.
Pittencrieff Park (The Glen)

Training - Progression Session: 1-2-3-4-5
2018-11-08 18:30 - 20:00 | Covenantors Rise, Dunfermline, Covenantors Rise, Dunfermline, Fife, KY118SQ, United Kingdom
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

Training - Short Hill Repetitions x 12
2018-11-13 18:30 - 20:00 | Pittencrieff Park, Pittencrieff Street Dunfermline, Dunfermline, Fife, KY12 8QH, United Kingdom
Short Hill Repetitions:
1 min uphill with 2 mins cool down/jog return to start x 12
Pittencrieff Park (The Glen)

Training - Progression Session: 1-2-3-4-5
2018-11-15 18:30 - 20:00 | Covenantors Rise, Dunfermline, Covenantors Rise, Dunfermline, Fife, KY118SQ, United Kingdom
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

Training - Short Hill Repetitions x 14
2018-11-20 18:30 - 20:00 | Pittencrieff Park, Pittencrieff Street Dunfermline, Dunfermline, Fife, KY12 8QH, United Kingdom
Short Hill Repetitions:
1 min uphill with 2 mins cool down/jog return to start x 14 reps
Pittencrieff Park (The Glen)

Training - Progression Session: 1-2-3-4-5
2018-11-22 18:30 - 20:00 | Covenantors Rise, Dunfermline, Covenantors Rise, Dunfermline, Fife, KY118SQ, United Kingdom
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

Training - Short Hill Repetitions x 15
2018-11-27 18:30 - 20:00 | Pittencrieff Park, Pittencrieff Street Dunfermline, Dunfermline, Fife, KY12 8QH, United Kingdom
Short Hill Repetitions:
1 min uphill with 2 mins cool down/jog return to start x 15
Pittencrieff Park (The Glen)

Training - Time Trial
2018-11-29 18:30 - 20:00 | Fife
3 mile Time Trial – Members Only
Castle Drive/Pitreavie Avenue Circuit

Training - Hill Session: 20 minutes
2018-12-04 18:30 - 20:00 | Dunfermline Public Park, Dunferline Public Park, Dunfermline, Fife, KY12 7YN
Hill Session: 20 minutes total duration (including efforts and recoveries)
Public Park, Dunfermline

Training - Pyramid Session: 1-2-3-2-1
2018-12-06 18:30 - 20:00 | Pitreavie Industrial Estate, Pitreavie Cresent, Dunfermline, Fife, KY11 8UA
Pyramid Session:
2 x (1,2,3,2,1 @ 5k pace), 1 min active recovery between intervals, 2 mins rest between sets
Pitreavie Industrial Estate

Training - Hill Session: 22 minutes
2018-12-11 18:30 - 20:00 | Dunfermline Public Park, Dunferline Public Park, Dunfermline, Fife, KY12 7YN
Hill Session: 22 minutes total duration (including efforts and recoveries)
Public Park, Dunfermline

Training - Pyramid Session: 1-1-2-3-2-1-1
2018-12-13 18:30 - 20:00 | Pitreavie Industrial Estate, Pitreavie Cresent, Dunfermline, Fife, KY11 8UA
Pyramid Session:
2 x (1,1,2,3,2,1,1 @ 5k pace), 1 min active recovery between intervals, 2 mins rest between sets
Pitreavie Industrial Estate

Training- Hill Session: 24 minutes
2018-12-18 18:30 - 20:00 | Dunfermline Public Park, Dunferline Public Park, Dunfermline, Fife, KY12 7YN
Hill Session: 24 minutes total duration (including efforts and recoveries)
Public Park, Dunfermline

Training - Pyramid Session: 1-2-2-3-2-2-1
2018-12-20 18:30 - 20:00 | Pitreavie Industrial Estate, Pitreavie Cresent, Dunfermline, Fife, KY11 8UA
Pyramid Session:
2 x (1,2,2,3,2,2,1 @ 5k pace), 1 min active recovery between intervals, 2 mins rest between sets
Pitreavie Industrial Estate

NO TRAINING
2018-12-25 18:30 - 20:00, 2019-01-01 18:30 - 20:00 | Fife

Training - Group Run
2018-12-27 18:30 - 20:00 | Pitreavie Playing Fields, Queensferry Road, Dunfermline, Fife, KY11 8PP
No official session, group run for those wishing to escape the festivities
Meet at Pitreavie Sport and Soccer Centre

Training - Fartlek Session: 30 minutes
2019-01-03 18:30 - 20:00 | Pitreavie Industrial Estate, Pitreavie Cresent, Dunfermline, Fife, KY11 8UA
Fartlek Session: 30 minutes variable pace
Pitreavie Industrial Estate

Training - Hill Session: 26 minutes
2019-01-08 18:30 - 20:00 | Dunfermline Public Park, Dunferline Public Park, Dunfermline, Fife, KY12 7YN
Training – Hill Session: 26 minutes total duration (including efforts and recoveries) using both sides of dual carriageway
Public Park, Dunfermline

Training - 7 x 3 minutes @ 5k pace
2019-01-10 18:30 - 20:00 | Castle Road, Rosyth, Castle Road, Rosyth, Fife, KY112UU, United Kingdom
Interval Session: 7 x 3 minutes @ 5k pace with 1 minute recoveries (21 minutes total effort)
Ferrytoll Road – Rosyth Loop

Training - Hill Session: 28 minutes
2019-01-15 18:30 - 20:00 | Dunfermline Public Park, Dunferline Public Park, Dunfermline, Fife, KY12 7YN
Hill Session: 28 minutes total duration (including efforts and recoveries) using both sides of dual carriageway
Public Park, Dunfermline

Training - 8 x 3 minutes @ 5 k pace
2019-01-17 18:30 - 20:00 | Castle Road, Rosyth, Castle Road, Rosyth, Fife, KY112UU, United Kingdom
Interval Session: 8 x 3 minutes @5k pace with 1 minute recoveries (24 minutes total effort)
Ferrytoll Road – Rosyth Loop

Training - Hill Session: 30 minutes
2019-01-22 18:30 - 20:00 | Dunfermline Public Park, Dunferline Public Park, Dunfermline, Fife, KY12 7YN
Hill Session – 30 minutes total duration (including efforts and recoveries) using both sides of dual carriageway
Public Park, Dunfermline

Training - 9 x 3 minutes @ 5k pace
2019-01-24 18:30 - 20:00 | Castle Road, Rosyth, Castle Road, Rosyth, Fife, KY112UU, United Kingdom
Interval Session: 9 x 3 minutes @ 5k pace with 1 minute recoveries (27 minutes total effort)
Ferrytoll Road – Rosyth Loop

Training - Tempo Run: 20 minutes
2019-01-29 18:30 - 20:00 | Lapwing Drive, Lapwing Drive Dunfermline, Dunfermline, Fife, KY11 8NB, United Kingdom
Tempo Run – 20 minutes at Threshold pace
Corner of Ferguson Road and Lapwing Drive
