Carnegie Harriers | Keeping West Fife Running | Dunfermline

Training : Cruise Intervals
2018-06-07 18:45 - 19:30 UTC | Pittencrieff Park, Pittencrieff Street Dunfermline, Dunfermline, Fife, KY12 8QH, United Kingdom
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 so concentrate on effort).

Off Road Social Run
2018-06-07 18:45 - 19:30 | Pittencrieff Park, Pittencrieff Street Dunfermline, Dunfermline, Fife, KY12 8QH, United Kingdom
Off-road run – Dunfermline to Charlestown and back

Training : 30-30 Sprint Session
2018-06-12 18:45 - 19:30 | Pitreavie Playing Fields, Queensferry Road, Dunfermline, Fife, KY11 8PP
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

Training : Cruise Intervals
2018-06-14 18:45 - 19:30 | Pittencrieff Park, Pittencrieff Street Dunfermline, Dunfermline, Fife, KY12 8QH, United Kingdom
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 loop (45s reps on the flat).

Training : Mixed 200/400 Session
2018-06-19 17:45 - 18:30, 2018-06-19 18:45 - 19:30, 2018-06-26 17:45 - 18:30 | Pitreavie Playing Fields, Queensferry Road, Dunfermline, Fife, KY11 8PP
Mixed 200/400 session at Repetition Pace. 5 × (200m with 60s recovery + 400m with 90s recovery)
Pitreavie Playing Fields

Training : Mixed Pace Session
2018-06-21 18:45 - 19:30 | Pittencrieff Park, Pittencrieff Street Dunfermline, Dunfermline, Fife, KY12 8QH, United Kingdom
Mixed pace (repeat of April/May sessions):

Cruise intervals at threshold pace: 10 min, 2min recovery, 8min (approx. 2k and 1.5k – 1 mile) 3 minute recovery
VO2m pace intervals: 5 min, 3 min recovery, 3 min (approx. 1.2k and 700-800m) 2 minute recovery
Repetition pace intervals: 2 × 90s (approx. 400m) with 1 min recovery

Pittencrieff Park top loop (flat)

Training : Interval Session
2018-06-28 18:45 - 19:30 | Pittencrieff Park, Pittencrieff Street Dunfermline, Dunfermline, Fife, KY12 8QH, United Kingdom
6 × 4min VO2max intervals with 3min recoveries
Pittencrieff Park top loop (flat)

Training : Variable Paced Mixed Session
2018-08-02 18:30 - 19:30 | Pittencrieff Park, Pittencrieff Street Dunfermline, Dunfermline, Fife, KY12 8QH, United Kingdom
Variable Pace Speed session – 4 x (3 minutes at 10k pace followed immediately by 90 seconds at 5k pace) with 2 minutes recovery between sets.
Pittencrieff Park

Training : Pyramid Session/Alternative Group Run
2018-08-09 18:30 - 19:30 | Pittencrieff Park, Pittencrieff Street Dunfermline, Dunfermline, Fife, KY12 8QH, United Kingdom
Pyramid Session at VO2max/5k pace – 1, 2, 3, 4, 5, 4, 3, 2, 1 with 1 minute recoveries.
Alternative group run or off-road session TBC.
Pittencrieff Park

Training : 22 Minute Hill Repeats
2018-08-14 18:30 - 19:30 | Dunfermline Public Park, Dunferline Public Park, Dunfermline, Fife, KY12 7YN
22 Minutes hill repetition.
Dunfermline Public Park

Training : Variable Speed Session or Alternative Group Run
2018-08-16 18:30 - 19:30 | Pittencrieff Park, Pittencrieff Street Dunfermline, Dunfermline, Fife, KY12 8QH, United Kingdom
Variable Pace Speed session – 5 x (3 minutes at 10k pace followed immediately by 90 seconds at 5k pace) with 2 minutes recovery between sets.
Pittencrieff Park
Alternative group run or off-road session – details TBC

Training : 24 Minute Hill Repeats
2018-08-21 18:30 - 19:30 | Dunfermline Public Park, Dunferline Public Park, Dunfermline, Fife, KY12 7YN
24 minutes hill repetitions
Dunfermline Public Park

Training: Pyramid Session at VO2max/5k pace
2018-08-23 18:30 - 19:30 | Pittencrieff Park, Pittencrieff Street Dunfermline, Dunfermline, Fife, KY12 8QH, United Kingdom
Pyramid Session at VO2max/5k pace –
1, 1, 2, 3, 4, 5, 4, 3, 2, 1, 1 with 1 minute recoveries between intervals.
Alternative group or off-road session run – details TBC

Training: 26 minute Hill Repetitions
2018-08-28 18:30 - 19:30 | Dunfermline Public Park, Dunferline Public Park, Dunfermline, Fife, KY12 7YN
26 minutes hill repetitions, using the grass if dry

Training: Variable Pace Speed Session
2018-08-30 18:30 - 19:30 | Pittencrieff Park, Pittencrieff Street Dunfermline, Dunfermline, Fife, KY12 8QH, United Kingdom
Variable Pace Speed session –
5 or 6 x (3 minutes at 10k pace followed immediately by 90 seconds at 5k pace) with 2 minutes recovery between sets.
Alternative group run or off-road session – details TBC

Training: 28 minutes Hill Session
2018-09-04 18:30 - 19:30 | Dunfermline Public Park, Dunferline Public Park, Dunfermline, Fife, KY12 7YN
28 mins hill session, on grass if dry or on tarmac if wet.

Training: Pyramid Session
2018-09-06 18:30 - 19:30 | Pitreavie Playing Fields, Queensferry Road, Dunfermline, Fife, KY11 8PP
Pyramid Session 1,1,2,2,3,4,5,4,3,2,2,1,1 @ VO2max/
5k pace with 1 min recovery between efforts
Alternative group run – details TBC

Training: 30 minutes Hill Session
2018-09-11 18:30 - 19:30 | Dunfermline Public Park, Dunferline Public Park, Dunfermline, Fife, KY12 7YN
30 mins hill session, on grass if dry or on tarmac if wet

Training: Variable Pace Session
2018-09-13 18:30 - 19:30 | Pitreavie Playing Fields, Queensferry Road, Dunfermline, Fife, KY11 8PP
Variable Pace session – 6 (max) repetitions of
3mins @ 10k/tempo pace followed by 90 secs @ 5k pace with 2 min recoveries
Alternative group run – details TBC

Training: 32 minutes Hill Session
2018-09-18 18:30 - 19:30 | Dunfermline Public Park, Dunferline Public Park, Dunfermline, Fife, KY12 7YN
32 mins hill session, on grass if dry or on tarmac if wet.

Training: 30/30 session
2018-09-20 18:30 - 19:30 | Pitreavie Playing Fields, Queensferry Road, Dunfermline, Fife, KY11 8PP
30/30 session – 30 seconds sprint with 30 second recoveries (particularly useful for those taking part in Sunday’s half marathon)
Alternative group run – details TBC

Training: Cruise Intervals
2018-09-25 18:30 - 19:30 | Dunfermline Public Park, Dunferline Public Park, Dunfermline, Fife, KY12 7YN
Cruise Intervals – 3 x 7 minutes @ tempo/10k pace with 1 minute active recoveries.

Training: 45/90 Speed Session
2018-09-27 18:30 - 19:30 | Pitreavie Playing Fields, Queensferry Road, Dunfermline, Fife, KY11 8PP
45/90 Speed Session –mixed 45/90 seconds at mile pace
(45 seconds effort (max 200m) with 45 seconds jog recovery, 90 secs effort (max 400m) with 90 secs jog recovery) x 6 repetitions
Alternative group run – details TBC

Training : 3 x 8 mins @ 10k pace with 2 mins recovery
2018-10-02 18:30 - 19:30 | Castle Road, Rosyth, Castle Road, Rosyth, Fife, KY112UU, United Kingdom
3 x 8 mins @ 10k pace with 2 mins recovery. Rosyth Ferrytoll
Meet at Pitreavie for run down to venue or meet at roundabout at Castle Drive, Rosyth

Training : Progressive session: 2-2-2-2 minutes
2018-10-04 18:30 - 19:30 | Covenantors Rise, Dunfermline, Covenantors Rise, Dunfermline, Fife, KY118SQ, United Kingdom
Progressive session:
2-2-2-2 minutes – slow jog, marathon, ½ marathon, 10k pace x 3 reps
OR Social Run (depending on numbers etc)
Covenantors Rise Loop, Dunfermline

Training: 3 x 8 mins @10k pace with 2 mins recovery
2018-10-09 18:30 - 19:30 | Castle Road, Rosyth, Castle Road, Rosyth, Fife, KY112UU, United Kingdom

Training: Progressive Session: 2-2-2-2 minutes
2018-10-11 18:30 - 19:30 | Covenantors Rise, Dunfermline, Covenantors Rise, Dunfermline, Fife, KY118SQ, United Kingdom
Progressive session:
2-2-2-2 minutes – slow jog, marathon, ½ marathon, 10k pace x 4 reps
OR Social Run (depending on numbers etc)
Covenantors Rise Loop, Dunfermline

Training: 3 x 9 minutes @ half marathon pace with 2 mins recovery
2018-10-16 18:30 - 20:00 | Castle Road, Rosyth, Castle Road, Rosyth, Fife, KY112UU, United Kingdom
3 x 9 mins @ half marathon pace with 2 mins recovery. Rosyth Ferrytoll
Meet at Pitreavie for run down to venue or meet at roundabout at Castle Drive, Rosyth
