Carnegie Harriers | Keeping West Fife Running | Dunfermline

Training - 7 x 3 minutes @ 5k pace
2019-01-10 18:30 - 20:00 UTC | 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

Training - 10 x 3 minutes @ 5k pace
2019-01-31 18:30 - 20:00 | Castle Road, Rosyth, Castle Road, Rosyth, Fife, KY112UU, United Kingdom
Interval Session: 10 x 3 minutes @ 5k pace with 1 minute recoveries (30 minutes total effort)
Ferrytoll Road – Rosyth Loop

Training - Tempo Run: 25 mins
2019-02-05 18:30 - 20:00 | Lapwing Drive, Lapwing Drive Dunfermline, Dunfermline, Fife, KY11 8NB, United Kingdom
Tempo Run: 25 minutes at Threshold pace
Corner of Ferguson Road and Lapwing Drive

Training - Progressive Pace Session: 3 x 1 mile
2019-02-07 18:30 - 20:00 | Pitreavie Industrial Estate, Pitreavie Cresent, Dunfermline, Fife, KY11 8UA
Progressive Pace Session: 3 x 1 mile
Mile 1 @ slower than target 10k pace
Mile 2 @ target 10k pace
Mile 3 @ faster than target 10k pace
Recoveries between each is 1/3 of effort
Pitreavie Industrial Estate (tbc)

Training - Tempo Run: 30 minutes
2019-02-12 08:00 - 17:00 | Lapwing Drive, Lapwing Drive Dunfermline, Dunfermline, Fife, KY11 8NB, United Kingdom
Tempo Session: 30 minutes at Threshold pace
Corner of Ferguson Road and Lapwing Drive

Training - 500m Progressive Pace Efforts
2019-02-14 18:30 - 20:00, 2019-02-28 18:30 - 20:00 | Pitreavie Industrial Estate, Pitreavie Cresent, Dunfermline, Fife, KY11 8UA
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 than your 5K race pace.

Training - Tempo Run: 35 minutes
2019-02-19 18:30 - 20:00 | Lapwing Drive, Lapwing Drive Dunfermline, Dunfermline, Fife, KY11 8NB, United Kingdom
Tempo Session: 35 minutes at Threshold pace
Corner of Ferguson Road and Lapwing Drive

Training Session - Progressive Pace Session: 3 x 1 mile
2019-02-21 18:30 - 20:00 | Pitreavie Industrial Estate, Pitreavie Cresent, Dunfermline, Fife, KY11 8UA
Progressive Pace Session: 3 x 1 mile
Mile 1 @ slower than target 10k pace
Mile 2 @ target 10k pace
Mile 3 @ faster than target 10k pace
Recovery between each is 1/3 of effort
Pitreavie Industrial Estate (tbc)

Training - Tempo Run: 40 minutes
2019-02-26 18:30 - 20:00 | Lapwing Drive, Lapwing Drive Dunfermline, Dunfermline, Fife, KY11 8NB, United Kingdom
Tempo Session: 40 minutes at Threshold pace
Corner of Ferguson Road and Lapwing Drive

Training : 1 minute on 1 minute off @ mile-3k pace x 14
2019-04-04 18:30 - 19:30 | Rex Park, Rex Park Off Melrose Crescent, Dunfermline, Fife, KY11 4QR, United Kingdom
1 minute on 1 minute off @ mile-3k pace x 14 Rex Park* (new venue)

Training : Cruise intervals
2019-07-02 18:30 | Pittencrieff Park, Pittencrieff Street Dunfermline, Dunfermline, Fife, KY12 8QH, United Kingdom
Cruise intervals: 4 x 6 mins at 10k pace with 1 min recovery using large and small loops

Training: Speed Intervals
2019-07-04 18:30 | Camdean, Camdean Playing Fields, Rosyth, Fife, KY11 2ZQ, United Kingdom
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 x 6 repetitions

Training: Cruise intervals
2019-07-09 18:30 | Pittencrieff Park, Pittencrieff Street Dunfermline, Dunfermline, Fife, KY12 8QH, United Kingdom
Cruise intervals: 5 x 6 mins at 10k pace with 1 min recovery using large and small loops

Training: Speed Intervals
2019-07-11 18:30 | Camdean, Camdean Playing Fields, Rosyth, Fife, KY11 2ZQ, United Kingdom
Speed intervals – 90 seconds (max 400m): 10 x 90 seconds at mile pace with 90 seconds jog recovery

Training: Cruise intervals
2019-07-16 18:30 | Pittencrieff Park, Pittencrieff Street Dunfermline, Dunfermline, Fife, KY12 8QH, United Kingdom
Cruise intervals: 6 x 6 mins at 10k pace with 1 min recovery using large and small loops

Training: Speed Intervals
2019-07-18 18:30 | Camdean, Camdean Playing Fields, Rosyth, Fife, KY11 2ZQ, United Kingdom
Speed intervals – 3 mins (max 800m): 6 x 3 mins at 5k pace with 2 mins jog recovery

Training: Cruise intervals
2019-07-23 18:30, 2019-07-30 18:30 | Pittencrieff Park, Pittencrieff Street Dunfermline, Dunfermline, Fife, KY12 8QH, United Kingdom
Cruise intervals: 7 x 6 mins at 10k pace with 1 min recovery

Time Trial: 3 Mile Time Trial
2019-07-25 18:30 | PSSC, Pitreavie Sport & Soccer Centre Queensferry Road, Dunfermline, Fife, KY11 8PP, United Kingdom
3 Mile Time Trial

Variable Pace session
2019-08-01 18:30 | Rex Park, Rex Park Off Melrose Crescent, Dunfermline, Fife, KY11 4QR, United Kingdom
2mins @ 5k pace followed by 1min @ mile pace, 2mins recoveries x 5 sets

Variable Pace session
2019-08-08 18:30 | Rex Park, Rex Park Off Melrose Crescent, Dunfermline, Fife, KY11 4QR, United Kingdom
2mins @ 5k pace followed by 1min @ mile pace, 2mins recoveries x 6 sets

Long Hill session
2019-08-13 18:30 | Fife
Long Hill session 22 mins

Long Hill session (Off Road)
2019-08-13 18:30 | Blairadam, Blairadam Forest Blairadam, Kelty, Fife, KY4 0JW, United Kingdom
Long Hill session 22 mins (off road)

Variable Pace session
2019-08-15 18:30 | Rex Park, Rex Park Off Melrose Crescent, Dunfermline, Fife, KY11 4QR, United Kingdom
2mins @ 5k pace followed by 1min @ mile pace, 2mins recoveries x 7 sets
