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...
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...
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...
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...
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...
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...
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 @...
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...
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...
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...