Training - Hill Session: 26 minutes total duration (including efforts and recoveries) using both sides of dual carriageway Public Park, Dunfermline
Interval Session: 7 x 3 minutes @ 5k pace with 1 minute recoveries (21 minutes total effort) Ferrytoll Road - Rosyth Loop
Hill Session: 28 minutes total duration (including efforts and recoveries) using both sides of dual carriageway Public Park, Dunfermline
Interval Session: 8 x 3 minutes @5k pace with 1 minute recoveries (24 minutes total effort) Ferrytoll Road - Rosyth Loop
East District Cross Country League Race 3 (2018/19 GP Event No 10) - no pre-entry, just turn up on the day
Hill Session - 30 minutes total duration (including efforts and recoveries) using both sides of dual carriageway Public Park, Dunfermline
Interval Session: 9 x 3 minutes @ 5k pace with 1 minute recoveries (27 minutes total effort) Ferrytoll Road - Rosyth Loop
Devils Burdens Relays Falkland
Tempo Run - 20 minutes at Threshold pace Corner of Ferguson Road and Lapwing Drive
Interval Session: 10 x 3 minutes @ 5k pace with 1 minute recoveries (30 minutes total effort) Ferrytoll Road - Rosyth Loop