Carnegie Harriers | Keeping West Fife Running | Dunfermline

Tempo
2020-02-25 18:30 UTC | Lapwing Drive, Lapwing Drive Dunfermline, Dunfermline, Fife, KY11 8NB, United Kingdom
Tempo Run: 40 minutes at threshold pace (see guide)

Speed Endurance
2020-02-20 18:30, 2020-02-06 18:30 | Pitreavie Ind Est, Pitreavie Dunfermline, Dunfermline, Fife, KY11 8UA, United Kingdom
Progressive Pace: 1 x mile repeats x 3:Mile 1@ slower than 10k pace
Mile 2 @ target 10k pace
Mile 3 @ faster than target 10k pace
Recovery of 1/3 of effort between each

Speed Endurance
2020-02-13 18:30 | Pitreavie Ind Est, Pitreavie Dunfermline, Dunfermline, Fife, KY11 8UA, United Kingdom
500s: 10 x 500m, with 2 minute recoveries.Begin at slightly slower than your 10k race pace; gradually speed up so that your last repeat is slightly faster than your 5K race pace.

Tempo
2020-02-11 18:30 | Lapwing Drive, Lapwing Drive Dunfermline, Dunfermline, Fife, KY11 8NB, United Kingdom
Tempo Run: 30 minutes at threshold pace (see guide)

Tempo
2020-02-04 18:30 | Lapwing Drive, Lapwing Drive Dunfermline, Dunfermline, Fife, KY11 8NB, United Kingdom
Tempo Run: 25 minutes at threshold pace (see guide)

Speed Endurance
2020-01-30 18:30 | Rosyth Ferrytoll, Rosyth Ferrytoll Road Ferrytoll Road, Rosyth, Fife, KY11 2XE, United Kingdom
Interval Session: 10 x 3 mins @ 5k pace with 1 minute recoveries

Tempo
2020-01-28 18:30 | Lapwing Drive, Lapwing Drive Dunfermline, Dunfermline, Fife, KY11 8NB, United Kingdom
Tempo Run: 20 minutes at threshold pace (see guide)

Speed Endurance
2020-01-23 18:30 | Rosyth Ferrytoll, Rosyth Ferrytoll Road Ferrytoll Road, Rosyth, Fife, KY11 2XE, United Kingdom
Interval Session: 9 x 3 mins @ 5k pace with 1 minute recoveries

Hills
2020-01-21 18:30 | Public Park, Public Park Dunfermline, Dunfermline, Fife, KY12 7QL, United Kingdom
Hill Session: 30 minutes, both sides

Speed Endurance
2020-01-16 18:30 | Rosyth Ferrytoll, Rosyth Ferrytoll Road Ferrytoll Road, Rosyth, Fife, KY11 2XE, United Kingdom
Interval Session: 8x 3 mins @ 5k pace with 1 minute recoveries

HIlls
2020-01-14 18:30 | Public Park, Public Park Dunfermline, Dunfermline, Fife, KY12 7QL, United Kingdom
Hill Session: 28 minutes, both sides

Speed Endurance
2020-01-09 18:30 | Rosyth Ferrytoll, Rosyth Ferrytoll Road Ferrytoll Road, Rosyth, Fife, KY11 2XE, United Kingdom
Interval Session: 7 x 3 mins @ 5k pace with 1 minute recoveries

Hills
2020-01-07 18:30 | Public Park, Public Park Dunfermline, Dunfermline, Fife, KY12 7QL, United Kingdom
Hill Session: 26 minutes, both sides

Training: Short Hills
2019-11-28 18:30 | Pittencrieff Park, Pittencrieff Street Dunfermline, Dunfermline, Fife, KY12 8QH, United Kingdom
Short hill repetitions:1 min up, 30 secs down with 2 mins cool down/jog to start x 13 reps

Training: Intervals
2019-11-26 18:30 | Rosyth Ferrytoll, Rosyth Ferrytoll Road Ferrytoll Road, Rosyth, Fife, KY11 2XE, United Kingdom
3 x 12 mins @ HMP with 2 min recoveries

Training: Short Hills
2019-11-21 18:30 | Pittencrieff Park, Pittencrieff Street Dunfermline, Dunfermline, Fife, KY12 8QH, United Kingdom
Short hill repetitions:1 min up, 30 secs down with 2 mins cool down/jog to start x 12 reps

Training: Progressive
2019-11-19 18:30, 2019-11-05 18:30 | Rosyth Ferrytoll, Rosyth Ferrytoll Road Ferrytoll Road, Rosyth, Fife, KY11 2XE, United Kingdom
Progressive session:3-3-3-3 minutes – easy pace, marathon, half marathon, 10k x 3

Training: Short Hills
2019-11-14 18:30 | Pittencrieff Park, Pittencrieff Street Dunfermline, Dunfermline, Fife, KY12 8QH, United Kingdom
Short hill repetitions:1 min up, 30 secs down with 2 mins cool down/jog to start x 11 reps

Training: Intervals
2019-11-12 18:30 | Rosyth Ferrytoll, Rosyth Ferrytoll Road Ferrytoll Road, Rosyth, Fife, KY11 2XE, United Kingdom
3 x 11 mins @ HMP with 2 min recoveries

Training: Short Hills
2019-11-07 18:30 | Pittencrieff Park, Pittencrieff Street Dunfermline, Dunfermline, Fife, KY12 8QH, United Kingdom
1 min up, 30 secs down with 2 mins cool down/jog to start x 10 reps

Road GP Event 10 Temleton 10
2019-11-03 10:30 | Clatto Dundee, Clatto Country Park Water Sports Centre Dundee Dundee, Dundee, Tayside, DD3 0PN, United Kingdom
ROAD GP EVENT NO. 10 : TEMPLETON 10 MILE ROAD RACE*11:00 amClatto Country Park, Dundee
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Interval session
2019-10-31 18:30, 2019-10-24 18:30 | Covenanters, Covenanters Rise Off Castle Drive, Dunfermline, Fife, KY11 8SQ, United Kingdom
12-14 x 2mins @ 5k pace with 2 min jog recoveries

Progressive session
2019-10-29 18:30 | Rosyth Ferrytoll, Rosyth Ferrytoll Road Ferrytoll Road, Rosyth, Fife, KY11 2XE, United Kingdom
2-2-2-2 minutes – slow jog, marathon, ½ marathon, 10k pace x 4 reps

Interval Session
2019-10-22 18:30 | Rosyth Ferrytoll, Rosyth Ferrytoll Road Ferrytoll Road, Rosyth, Fife, KY11 2XE, United Kingdom
3 x 10 mins @ HMP with 2 mins recovery

Interval session
2019-10-17 18:30, 2019-10-10 18:30 | Covenanters, Covenanters Rise Off Castle Drive, Dunfermline, Fife, KY11 8SQ, United Kingdom
10-12 x 2mins @ 5k pace with 2 min jog recoveries

Progressive session
2019-10-15 18:30 | Rosyth Ferrytoll, Rosyth Ferrytoll Road Ferrytoll Road, Rosyth, Fife, KY11 2XE, United Kingdom
2-2-2-2 minutes – slow jog, marathon, ½ marathon, 10k pace x 3-4 reps
