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Training – Hill Session: 30 minutes

Dunfermline Public Park Dunferline Public Park, Dunfermline, Fife

Hill Session - 30 minutes total duration (including efforts and recoveries) using both sides of dual carriageway Public Park, Dunfermline

Training – 9 x 3 minutes @ 5k pace

Castle Road, Rosyth Castle Road, Rosyth, Fife, United Kingdom

Interval Session: 9 x 3 minutes @ 5k pace with 1 minute recoveries (27 minutes total effort) Ferrytoll Road - Rosyth Loop

Training – Tempo Run: 20 minutes

Lapwing Drive Lapwing Drive Dunfermline, Dunfermline, Fife, United Kingdom

Tempo Run - 20 minutes at Threshold pace Corner of Ferguson Road and Lapwing Drive

Training – 10 x 3 minutes @ 5k pace

Castle Road, Rosyth Castle Road, Rosyth, Fife, United Kingdom

Interval Session: 10 x 3 minutes @ 5k pace with 1 minute recoveries (30 minutes total effort) Ferrytoll Road - Rosyth Loop

Training – Tempo Run: 25 mins

Lapwing Drive Lapwing Drive Dunfermline, Dunfermline, Fife, United Kingdom

Tempo Run: 25 minutes at Threshold pace Corner of Ferguson Road and Lapwing Drive

Training – Progressive Pace Session: 3 x 1 mile

Pitreavie Industrial Estate Pitreavie Cresent, Dunfermline, Fife

Progressive Pace Session: 3 x 1 mile Mile 1 @ slower than target 10k pace Mile 2 @ target 10k pace Mile 3 @ faster than target 10k pace Recoveries between...

HILL GP EVENT NO. 2 : CARNETHY 5

Silverburn Pennicuik Besslack Primary School, Penicuik, Midlothian

HILL GP EVENT NO. 2 : CARNETHY 5 2:00 pmSilverburn, Penicuik Event No 2: Saturday 9th February – Carnethy 5, Short http://www.scottishhillracing.co.uk/RaceDetails.aspx?RaceID=RA-0016

Training – Tempo Run: 30 minutes

Lapwing Drive Lapwing Drive Dunfermline, Dunfermline, Fife, United Kingdom

Tempo Session: 30 minutes at Threshold pace Corner of Ferguson Road and Lapwing Drive