Progressive session
Rosyth Ferrytoll Rosyth Ferrytoll Road Ferrytoll Road, Rosyth, Fife, United Kingdom2-2-2-2 minutes – slow jog, marathon, ½ marathon, 10k pace x 3 reps
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Time Trial
Castle Drive, Dunfermline Castle Drive Near Sky TV, Dunfermline, Fife, United Kingdom3 MILE TIME TRIAL
Interval session
Rosyth Ferrytoll Rosyth Ferrytoll Road Ferrytoll Road, Rosyth, Fife, United Kingdom3 x 9 mins @ HMP pace with 2 mins recovery
Interval session
Covenanters Covenanters Rise Off Castle Drive, Dunfermline, Fife, United Kingdom10-12 x 2mins @ 5k pace with 2 min jog recoveries
Progressive session
Rosyth Ferrytoll Rosyth Ferrytoll Road Ferrytoll Road, Rosyth, Fife, United Kingdom2-2-2-2 minutes – slow jog, marathon, ½ marathon, 10k pace x 3-4 reps
Interval session
Covenanters Covenanters Rise Off Castle Drive, Dunfermline, Fife, United Kingdom10-12 x 2mins @ 5k pace with 2 min jog recoveries
Interval Session
Rosyth Ferrytoll Rosyth Ferrytoll Road Ferrytoll Road, Rosyth, Fife, United Kingdom3 x 10 mins @ HMP with 2 mins recovery
Interval session
Covenanters Covenanters Rise Off Castle Drive, Dunfermline, Fife, United Kingdom12-14 x 2mins @ 5k pace with 2 min jog recoveries
Progressive session
Rosyth Ferrytoll Rosyth Ferrytoll Road Ferrytoll Road, Rosyth, Fife, United Kingdom2-2-2-2 minutes – slow jog, marathon, ½ marathon, 10k pace x 4 reps
Interval session
Covenanters Covenanters Rise Off Castle Drive, Dunfermline, Fife, United Kingdom12-14 x 2mins @ 5k pace with 2 min jog recoveries