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Training: Progressive

Rosyth Ferrytoll Rosyth Ferrytoll Road Ferrytoll Road, Rosyth, Fife, United Kingdom

Progressive session:3-3-3-3 minutes – easy pace, marathon, half marathon, 10k x 3

Training: Short Hills

Pittencrieff Park Pittencrieff Street Dunfermline, Dunfermline, Fife, United Kingdom

Short hill repetitions:1 min up, 30 secs down with 2 mins cool down/jog to start x 12 reps

Training: Intervals

Rosyth Ferrytoll Rosyth Ferrytoll Road Ferrytoll Road, Rosyth, Fife, United Kingdom

3 x 12 mins @ HMP with 2 min recoveries

Training: Short Hills

Pittencrieff Park Pittencrieff Street Dunfermline, Dunfermline, Fife, United Kingdom

Short hill repetitions:1 min up, 30 secs down with 2 mins cool down/jog to start x 13 reps

Hills

Public Park Public Park Dunfermline, Dunfermline, Fife, United Kingdom

Hill Session: 26 minutes, both sides

Speed Endurance

Rosyth Ferrytoll Rosyth Ferrytoll Road Ferrytoll Road, Rosyth, Fife, United Kingdom

Interval Session: 7 x 3 mins @ 5k pace with 1 minute recoveries

HIlls

Public Park Public Park Dunfermline, Dunfermline, Fife, United Kingdom

Hill Session: 28 minutes, both sides

Speed Endurance

Rosyth Ferrytoll Rosyth Ferrytoll Road Ferrytoll Road, Rosyth, Fife, United Kingdom

Interval Session: 8x 3 mins @ 5k pace with 1 minute recoveries

Hills

Public Park Public Park Dunfermline, Dunfermline, Fife, United Kingdom

Hill Session: 30 minutes, both sides

Speed Endurance

Rosyth Ferrytoll Rosyth Ferrytoll Road Ferrytoll Road, Rosyth, Fife, United Kingdom

Interval Session: 9 x 3 mins @ 5k pace with 1 minute recoveries