Training

Hill session, 7-10 × steep hills (200m), 2min recoveries

10 × 90 secs at repetition pace, with 90 sec jog/active recoveries

30 – 30 ‘sprint’ session – Repetition Pace (actually a VO2m session in disguise, aim for 15-20 reps with 30 secs rest between each) Pitreavie Playing Fields

30 – 30 ‘sprint’ session – Repetition Pace (actually a VO2m session in disguise, aim for 15-20 reps with 30 secs rest between each) Pitreavie Playing Fields

Cruise intervals: 4 x 6 mins at Threshold Pace with 1min recoveries. Alternate between the ‘flat’ 1k loop and hilly figure-of-eight 1.2k loop (pace will be slower on hilly loop...

Off-road run – Dunfermline to Charlestown and back

30 – 30 ‘sprint’ session – Repetition Pace (actually a VO2m session in disguise, aim for 15-20 reps with 30 secs rest between each) Pitreavie Playing Fields

Cruise intervals: 5 x 6 mins at Threshold Pace with 1min recoveries, followed by 4×45s (c.200m) Repetitions with 90s jog recoveries. Alternate between the ‘flat’ 1k loop and hilly 1.2k...

Mixed 200/400 session at Repetition Pace. 5 × (200m with 60s recovery + 400m with 90s recovery) Pitreavie Playing Fields

Mixed 200/400 session at Repetition Pace. 5 × (200m with 60s recovery + 400m with 90s recovery) Pitreavie Playing Fields