Carnegie Harriers | Keeping West Fife Running | Dunfermline

Training: Cruise intervals
2019-07-23 18:30, 2019-07-30 18:30 UTC | 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

Long Hill session
2019-08-20 18:30 | Fife
Long Hill session 24 mins

Long Hill session (Off Road)
2019-08-20 18:30 | Blairadam, Blairadam Forest Blairadam, Kelty, Fife, KY4 0JW, United Kingdom
Long Hill session 24 mins (off road)

Pyramid Session
2019-08-22 18:30 | Rex Park, Rex Park Off Melrose Crescent, Dunfermline, Fife, KY11 4QR, United Kingdom
1-2-3-4-5-4-3-2-1- @ 3k pace with 1min recoveries between

Long Hill session
2019-08-27 18:30 | Fife
Long Hill session 26 mins

Long Hill session 26 mins
2019-08-27 18:30 | Blairadam, Blairadam Forest Blairadam, Kelty, Fife, KY4 0JW, United Kingdom
Long Hill session 26 mins (off road)

Pyramid Session
2019-08-29 18:30 | Rex Park, Rex Park Off Melrose Crescent, Dunfermline, Fife, KY11 4QR, United Kingdom
1-1-2-3-4-5-4-3-2-1-1 @ 3k pace with 1min recoveries between

Progressive session
2019-10-01 18:30 | Rosyth Ferrytoll, Rosyth Ferrytoll Road Ferrytoll Road, Rosyth, Fife, KY11 2XE, United Kingdom
2-2-2-2 minutes – slow jog, marathon, ½ marathon, 10k pace x 3 reps

Time Trial
2019-10-03 18:30 | Castle Drive, Dunfermline, Castle Drive Near Sky TV, Dunfermline, Fife, KY11 8FX, United Kingdom

Interval session
2019-10-08 18:30 | Rosyth Ferrytoll, Rosyth Ferrytoll Road Ferrytoll Road, Rosyth, Fife, KY11 2XE, United Kingdom
3 x 9 mins @ HMP pace with 2 mins recovery

Interval session
2019-10-10 18:30, 2019-10-17 18:30 | Covenanters, Covenanters Rise Off Castle Drive, Dunfermline, Fife, KY11 8SQ, United Kingdom
10-12 x 2mins @ 5k pace with 2 min jog recoveries

Progressive session
2019-10-15 18:30 | Rosyth Ferrytoll, Rosyth Ferrytoll Road Ferrytoll Road, Rosyth, Fife, KY11 2XE, United Kingdom
2-2-2-2 minutes – slow jog, marathon, ½ marathon, 10k pace x 3-4 reps

Interval Session
2019-10-22 18:30 | Rosyth Ferrytoll, Rosyth Ferrytoll Road Ferrytoll Road, Rosyth, Fife, KY11 2XE, United Kingdom
3 x 10 mins @ HMP with 2 mins recovery

Interval session
2019-10-24 18:30, 2019-10-31 18:30 | Covenanters, Covenanters Rise Off Castle Drive, Dunfermline, Fife, KY11 8SQ, United Kingdom
12-14 x 2mins @ 5k pace with 2 min jog recoveries

Progressive session
2019-10-29 18:30 | Rosyth Ferrytoll, Rosyth Ferrytoll Road Ferrytoll Road, Rosyth, Fife, KY11 2XE, United Kingdom
2-2-2-2 minutes – slow jog, marathon, ½ marathon, 10k pace x 4 reps

Training: Progressive
2019-11-05 18:30, 2019-11-19 18:30 | Rosyth Ferrytoll, Rosyth Ferrytoll Road Ferrytoll Road, Rosyth, Fife, KY11 2XE, United Kingdom
Progressive session:3-3-3-3 minutes – easy pace, marathon, half marathon, 10k x 3

Training: Short Hills
2019-11-07 18:30 | Pittencrieff Park, Pittencrieff Street Dunfermline, Dunfermline, Fife, KY12 8QH, United Kingdom
1 min up, 30 secs down with 2 mins cool down/jog to start x 10 reps

Training: Intervals
2019-11-12 18:30 | Rosyth Ferrytoll, Rosyth Ferrytoll Road Ferrytoll Road, Rosyth, Fife, KY11 2XE, United Kingdom
3 x 11 mins @ HMP with 2 min recoveries

Training: Short Hills
2019-11-14 18:30 | Pittencrieff Park, Pittencrieff Street Dunfermline, Dunfermline, Fife, KY12 8QH, United Kingdom
Short hill repetitions:1 min up, 30 secs down with 2 mins cool down/jog to start x 11 reps

Training: Short Hills
2019-11-21 18:30 | Pittencrieff Park, Pittencrieff Street Dunfermline, Dunfermline, Fife, KY12 8QH, United Kingdom
Short hill repetitions:1 min up, 30 secs down with 2 mins cool down/jog to start x 12 reps
