Training : Tempo run: 25 mins at Threshold Pace
2018-01-25 18:50 - 19:30 UTC | Lapwing Drive, Lapwing Drive Dunfermline, Dunfermline, Fife, KY11 8NB, United Kingdom
Tempo run: 25 mins at Threshold Pace
Corner of Ferguson Road & Lapwing Drive

Recce Run : Devilla Race Recce 1
2018-01-28 09:00 - 11:00 | Devilla, Scottish Police College, Kincardine, Fife, FK10 4BE, United Kingdom
Devilla Recce 1 Devilla Forest

Training : 6-8 × 700m VO2max intervals with 1/3 effort recovery
2018-01-30 18:05 - 18:45 | Pitreavie Industrial Estate, Pitreavie Cresent, Dunfermline, Fife, KY11 8UA
6-8 × 700m VO2max intervals with 1/3 effort recovery
Pitreavie Industrial Estate Loop. Between Beatsons and Gym64.

Training : Tempo run - 30 mins at Threshold Pace
2018-02-01 18:50 - 19:30 | Lapwing Drive, Lapwing Drive Dunfermline, Dunfermline, Fife, KY11 8NB, United Kingdom
Training : Tempo run – 30 mins at Threshold Pace
Corner of Ferguson Road & Lapwing Drive

Training: 8-10 × 700m VO2max intervals with 1/2 effort recovery
2018-02-06 17:45 - 18:30, 2018-02-06 18:30 - 19:30, 2018-02-13 17:45 - 18:30 | Pitreavie Industrial Estate, Pitreavie Cresent, Dunfermline, Fife, KY11 8UA
8-10 × 700m VO2max intervals with 1/2 effort recovery
Pitreavie Industrial Estate Loop

Training: Tempo run: 30 mins at Threshold Pace
2018-02-08 18:30 - 19:30 | Lapwing Drive, Lapwing Drive Dunfermline, Dunfermline, Fife, KY11 8NB, United Kingdom
Training: Tempo run: 30 mins at Threshold Pace
Corner of Fergusson Road, Lapwing Drive

Training: 8-10 × 700m VO2max intervals with 1/2 effort recovery
2018-02-13 18:30 - 19:30, 2018-02-20 17:45 - 18:30, 2018-02-20 18:30 - 19:30 | Pitreavie Industrial Estate, Pitreavie Cresent, Dunfermline, Fife, KY11 8UA
Training: 8-10 × 700m VO2max intervals with 1/2 effort recovery
Pitreavie Industrial Estate Loop

Training: Tempo run: 30 mins at Threshold Pace (Reverse Route)
2018-02-15 18:30 - 19:30 | Lapwing Drive, Lapwing Drive Dunfermline, Dunfermline, Fife, KY11 8NB, United Kingdom
Training: Tempo run: 30 mins at Threshold Pace – Reverse Route
Corner of Fergusson Road, Lapwing Drive

Training: Tempo run: 35 mins at Threshold Pace
2018-02-22 18:30 - 19:30 | Lapwing Drive, Lapwing Drive Dunfermline, Dunfermline, Fife, KY11 8NB, United Kingdom
Training: Tempo run: 35 mins at Threshold Pace
Corner of Fergusson Road, Lapwing Drive

Training: CANCELLED Tempo run: 35 mins at Threshold Pace (Reverse Route)
2018-03-01 18:30 - 19:30 | Lapwing Drive, Lapwing Drive Dunfermline, Dunfermline, Fife, KY11 8NB, United Kingdom
CANCELLED
Training: Tempo run: 35 mins at Threshold Pace – Reverse Route
Corner of Fergusson Road, Lapwing Driv

Training : 24 Minute Hill Session
2018-03-06 18:05 - 18:45 | High Street, City Chambers, Dunfermline, Fife, KY12 7ND, United Kingdom
24 Minute continuous efforts.

Training : 24 Minute Hill Session
2018-03-06 18:30 - 19:15 | High Street, City Chambers, Dunfermline, Fife, KY12 7ND, United Kingdom
Hill Session. 24 minute continuous effort

Training : 35 Minute Tempo Run
2018-03-08 18:30 - 19:30 | Lapwing Drive, Lapwing Drive Dunfermline, Dunfermline, Fife, KY11 8NB, United Kingdom
Tempo Run. 35 minutes at Threshold Pace (Reverse Route)

Training : 5 × 4 min VO2max intervals with 3 min recoveries (20 mins total effort)
2018-03-13 17:45 - 18:30, 2018-03-13 18:30 - 19:30 | Sandpiper Drive, Caithness Dr, Dunfermline, KY118GT, United Kingdom
5 × 4 min VO2max intervals with 3 min recoveries (20 mins total effort)
Sandpiper Drive at Tirran/Caithness Drive Roundabout

Training: Cruise intervals: 4 x 6 mins (24 mins effort) at Threshold Pace with 1 min recoveries, followed by 4×45 secs (c.200m) repetitions with 90 sec jog recoveries
2018-03-15 18:30 - 19:30 | Lapwing Drive, Lapwing Drive Dunfermline, Dunfermline, Fife, KY11 8NB, United Kingdom
Cruise intervals: 4 x 6 mins (24 mins effort) at Threshold Pace with 1 min recoveries, followed by 4×45 secs (c.200m) repetitions with 90 sec jog recoveries
Session starts prompt @ 18:50
Meet at Pitreavie for Warm Up run @ 18:30 or go straight to session start point for 18:50 prompt

Training : 1 × 4 mins, 1 × 5 mins , 1 x 4 mins, 1 x 5 mins, 1 x 4 mins VO2max intervals with 3 min recoveries (22 mins total effort)
2018-03-20 17:45 - 18:30 | Sandpiper Drive, Caithness Dr, Dunfermline, KY118GT, United Kingdom
1 × 4 mins, 1 × 5 mins , 1 x 4 mins, 1 x 5 mins, 1 x 4 mins VO2max intervals with 3 min recoveries (22 mins total effort)
Sandpiper Drive at Tirran/Caithness Drive Roundabout
Meet at Pitreavie for Warm Up run @ 17:45 or go straight to session start point for 18:05 prompt

Training : 1 × 4 mins, 1 × 5 mins , 1 x 4 mins, 1 x 5 mins, 1 x 4 mins VO2max intervals with 3 min recoveries (22 mins total effort)
2018-03-20 18:30 - 19:30 | Sandpiper Drive, Caithness Dr, Dunfermline, KY118GT, United Kingdom
1 × 4 mins, 1 × 5 mins , 1 x 4 mins, 1 x 5 mins, 1 x 4 mins VO2max intervals with 3 min recoveries (22 mins total effort)
Sandpiper Drive at Tirran/Caithness Drive Roundabout
Meet at Pitreavie for Warm Up run @ 18:30 or go straight to session start point for 18:50 prompt

Training : Cruise intervals: 4 x 7 mins at Threshold Pace with 1 min recoveries (28 mins effort), followed by 4×45 secs (c.200m) Repetitions with 90 sec jog recoveries
2018-03-22 18:30 - 19:30 | Lapwing Drive, Lapwing Drive Dunfermline, Dunfermline, Fife, KY11 8NB, United Kingdom
Cruise intervals: 4 x 7 mins at Threshold Pace with 1 min recoveries (28 mins effort), followed by 4×45 secs (c.200m) Repetitions with 90 sec jog recoveries
Meet at Pitreavie for Warm Up run @ 18:30 or go straight to session start point for 18:50 prompt

Training: 6 × 4 mins VO2max intervals with 3 min recoveries (24 mins total effort)
2018-03-27 17:45 - 18:30 | Sandpiper Drive, Caithness Dr, Dunfermline, KY118GT, United Kingdom
6 × 4 mins VO2max intervals with 3 min recoveries (24 mins total effort)
Sandpiper Drive at Tirran/Caithness Drive Roundabout
Meet at Pitreavie for Warm Up run @ 17:45 or go straight to session start point for 18:05 prompt

Training: 6 × 4 mins VO2max intervals with 3 min recoveries (24 mins total effort)
2018-03-27 18:30 - 19:30 | Sandpiper Drive, Caithness Dr, Dunfermline, KY118GT, United Kingdom
6 × 4 mins VO2max intervals with 3 min recoveries (24 mins total effort)
Sandpiper Drive at Tirran/Caithness Drive Roundabout
Meet at Pitreavie for Warm Up run @ 18:30 or go straight to session start point for 18:50 prompt

Training : Cruise intervals: 5 x 6 mins at Threshold Pace with 1 min recoveries (30 mins effort)
2018-03-29 18:30 - 19:30 | Lapwing Drive, Lapwing Drive Dunfermline, Dunfermline, Fife, KY11 8NB, United Kingdom
Cruise intervals: 5 x 6 mins at Threshold Pace with 1 min recoveries (30 mins effort)
Corner of Ferguson Road, Lapwing Drive
Meet at Pitreavie for Warm Up run @ 18:30 or go straight to session start point for 18:50 prompt

Training : Mixed Paced Session
2018-04-03 18:05 - 18:45 | Pittencrieff Park, Pittencrieff Street Dunfermline, Dunfermline, Fife, KY12 8QH, United Kingdom
Mixed pace (new session):
1. Cruise intervals at threshold pace: 9 min, 2 min recovery, 7 min (approx. 2k and 1.5k – 1 mile) 3 minute recovery
2. VO2m pace intervals: 5 min, 3 min recovery, 3 min (approx. 1.2k and 700-800m) 2 minute recovery
3. Repetition pace intervals: 2 × 90 secs (approx. 400m) with 1 min recovery

training : Mixed Pace Session
2018-04-03 18:50 - 19:30 | Pittencrieff Park, Pittencrieff Street Dunfermline, Dunfermline, Fife, KY12 8QH, United Kingdom

Training : Pyramid Session
2018-04-05 18:50 - 19:30 | Camdean, Camdean Playing Fields, Rosyth, Fife, KY11 2ZQ, United Kingdom
Camdean Path, next to Camdean Crescent, Rosyth (Path to Sainsburys)
Pyramid mixed pace: 1, 2, 3, 2, 1, 2, 3, 2, 1, 1 mins with 90s recoveries (18 min total effort)
1 min efforts at Repetition pace, 2 & 3 min efforts at VO2 max

Training : Hill Session
2018-04-10 18:05 - 18:45 | Pittencrieff Park, Pittencrieff Street Dunfermline, Dunfermline, Fife, KY12 8QH, United Kingdom
Hill session: 7-10 × steep hills (200m), 2 min recoveries
