Training - Repetition Intervals
2021-11-04 18:45 - 20:00 UTC | Covenantors Rise, Dunfermline, Covenantors Rise, Dunfermline, Fife, KY118SQ, United Kingdom
9 x 2 minutes at repetition pace with 60 second jog recoveries between efforts.

Training - Threshold Intervals
2021-11-09 18:45 - 20:00 | Dockyard Loop, Ferrytoll Road, Rosyth, Fife, KY11 2UU, United Kingdom
4 x 7 minutes at repetition pace with 90 second active recoveries between efforts

Training - Repetition Intervals
2021-11-11 18:45 | Covenantors Rise, Dunfermline, Covenantors Rise, Dunfermline, Fife, KY118SQ, United Kingdom
8 x 3 minutes at repetition pace with 90 second jog recoveries between efforts.

Training - Hill Session
2021-11-16 18:30 - 20:00 | Dunfermline Public Park, Dunferline Public Park, Dunfermline, Fife, KY12 7YN
20 minutes continuous running incorporating hills

Training - Repetition Intervals
2021-11-18 08:00 - 17:00 | Covenantors Rise, Dunfermline, Covenantors Rise, Dunfermline, Fife, KY118SQ, United Kingdom
9 x 3 minutes at repetition pace with 90 second jog recoveries between efforts.

Training - Hill Session
2021-11-23 18:45 - 20:00 | Dunfermline Public Park, Dunferline Public Park, Dunfermline, Fife, KY12 7YN
22 minutes continuous running incorporating hills

Training - Pyramid Session
2021-11-25 18:45 - 20:00 | Gym 64 Loop, Pitreavie Way, Dunfermline, Fife, KY11 8QS, United Kingdom
3 or 4 sets of (60, 90, 12o second efforts with 45, 60, 90 second recoveries)

Training - Hill Session
2021-11-30 18:45 - 20:00 | Dunfermline Public Park, Dunferline Public Park, Dunfermline, Fife, KY12 7YN
24 minutes continuous running incorporating hills

Training - Pyramid Session
2021-12-02 18:45 - 20:00 | Gym 64 Loop, Pitreavie Way, Dunfermline, Fife, KY11 8QS, United Kingdom
1, 2, 3, 4, 5, 4, 3, 2, 1 minute efforts at 5k pace with 1 minute recovery after the first minute then 2 minute recoveries after each subsequent effort

Training - Hill Session
2021-12-07 18:45 - 20:00 | Dunfermline Public Park, Dunferline Public Park, Dunfermline, Fife, KY12 7YN
26 minutes continuous running incorporating hills

Training - Alternating Pace Session
2021-12-09 18:45 - 20:00 | Covenantors Rise, Dunfermline, Covenantors Rise, Dunfermline, Fife, KY118SQ, United Kingdom
30 minutes continuous running alternating pace every 2 minutes – first 2 minutes at 20 seconds/mile slower than marathon pace, followed by 2 minutes at 20 seconds/mile faster than marathon pace, and repeat
For an 8 minute mile marathon pace, the pacing for the session will be – first 2 minutes at 8.20/mile pace, then next 2 minutes at 7.40/mile pace.

Training - Hill Session
2021-12-14 18:45 - 20:00 | Dunfermline Public Park, Dunferline Public Park, Dunfermline, Fife, KY12 7YN
28 minutes continuous running incorporating hills

Training - Progressive Pace Session
2021-12-16 18:45 - 20:00 | Covenantors Rise, Dunfermline, Covenantors Rise, Dunfermline, Fife, KY118SQ, United Kingdom
8 minutes effort, 4 minutes recovery, 6 minutes effort, 3 minutes recovery, 4 minutes effort, 2 minutes recovery, 2 minutes effort, 1 minute recovery, 90 seconds effort
Efforts starting at 10k pace, progressively increasing to 3k pace with the final 90 seconds flat out

Training - Hill Session
2021-12-21 18:45 - 20:00 | Dunfermline Public Park, Dunferline Public Park, Dunfermline, Fife, KY12 7YN
30 minutes continuous running incorporating hills

Training - Progressive Pace Session
2021-12-23 18:45 - 20:00 | Covenantors Rise, Dunfermline, Covenantors Rise, Dunfermline, Fife, KY118SQ, United Kingdom
30 minute session, increasing the pace every 6 minutes
Start at 20 seconds/mile slower than marathon pace, and every 6 minutes increase the pace by 10 seconds/mile.
For example if marathon pace is 8 minute miles, the progressing paces will be 8.20, 8.10, 8.00, 7.50 and 7.40 to finish

Training - Hill Session
2022-01-11 18:30 - 20:00 | Dunfermline Public Park, Dunferline Public Park, Dunfermline, Fife, KY12 7YN
26 minutes continuous running using both sides of dual carriageway

Training - 5k pace Intervals
2022-01-13 18:30 - 20:00 | Rosyth Ferrytoll, Rosyth Ferrytoll Road Ferrytoll Road, Rosyth, Fife, KY11 2XE, United Kingdom
7 x 3 minutes at 5k pace with 1 minute recoveries

Training - Hill Session
2022-01-18 18:30 - 20:00 | Dunfermline Public Park, Dunferline Public Park, Dunfermline, Fife, KY12 7YN
28 minutes continuous running using both sides of dual carriageway

Training - 5k pace intervals
2022-01-20 18:30 - 20:00 | Rosyth Ferrytoll, Rosyth Ferrytoll Road Ferrytoll Road, Rosyth, Fife, KY11 2XE, United Kingdom
8 x 3 minutes at 5k pace with 1 minute recoveries

Training - Hill Session
2022-01-25 18:30 - 20:00 | Dunfermline Public Park, Dunferline Public Park, Dunfermline, Fife, KY12 7YN
30 minutes continuous running using both sides of dual carriageway

Training - 5k pace intervals
2022-01-27 18:30 - 20:00 | Rosyth Ferrytoll, Rosyth Ferrytoll Road Ferrytoll Road, Rosyth, Fife, KY11 2XE, United Kingdom
9 x 3 minutes at 5k pace with 1 minute recoveries

Training - Tempo Session
2022-02-01 18:30 - 20:00 | Lapwing Drive, Lapwing Drive Dunfermline, Dunfermline, Fife, KY11 8NB, United Kingdom
20 minutes continuous running as per issued pace guide.

Training - 5k pace intervals
2022-02-03 18:30 - 20:00 | Rosyth Ferrytoll, Rosyth Ferrytoll Road Ferrytoll Road, Rosyth, Fife, KY11 2XE, United Kingdom
9 or 10 x 3 minutes @ 5k pace with 1 minute recoveries

Training - Tempo Session
2022-02-08 18:30 - 20:00 | Lapwing Drive, Lapwing Drive Dunfermline, Dunfermline, Fife, KY11 8NB, United Kingdom
25 minutes continuous running as per issued pace guide

Training - Progressive Paced Mile Repeats
2022-02-10 18:30 - 20:00 | Pitreavie Industrial Estate, Pitreavie Cresent, Dunfermline, Fife, KY11 8UA
3 x 1 mile at increasing pace:
Mile 1 @ slower than target 10k pace
Mile 2 @ target 10k pace
Mile 3 @ faster than target 10k pace
1/3 of effort recovery between each
Meet on Grange Drive, diagonally opposite King Malcolm Hotel

Training - Tempo Session
2022-02-15 18:30 - 20:00 | Lapwing Drive, Lapwing Drive Dunfermline, Dunfermline, Fife, KY11 8NB, United Kingdom
30 minutes continuous running as per issued pace guide

Training - "400s"
2022-02-17 18:30 - 20:00 | Pitreavie Ind Est, Pitreavie Dunfermline, Dunfermline, Fife, KY11 8UA, United Kingdom
Up to 10 x 400m efforts with 2 minute recoveries between each.
Begin at slightly slower than your 10k race pace, then gradually speed up so that your last repeat is slightly faster than your 5k race pace.

Training - Tempo Session
2022-02-22 18:30 - 20:00 | Lapwing Drive, Lapwing Drive Dunfermline, Dunfermline, Fife, KY11 8NB, United Kingdom
35 minutes continuous running as per issued pace guide.

Training - Progessive Pace Mile Repeats
2022-02-24 08:00 - 17:00 | Pitreavie Industrial Estate, Pitreavie Cresent, Dunfermline, Fife, KY11 8UA
