Training

28 mins hill session, on grass if dry or on tarmac if wet.

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

30 mins hill session,  on grass if dry or on tarmac if wet

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

32 mins hill session, on grass if dry or on tarmac if wet.

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

Cruise Intervals – 3 x 7 minutes @ tempo/10k pace with 1 minute active recoveries.

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...

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

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