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HILL GP EVENT NO. 1 : GREENMANTLE DASH

Broughton Village Hall Broughton, Biggar, United Kingdom

HILL GP EVENT NO. 1 : GREENMANTLE DASH 12:00 pm Broughton Village Hall, near Biggar Event No 1: Wednesday 2nd January – Greenmantle Dash, Short

Training – Hill Session: 26 minutes

Dunfermline Public Park Dunferline Public Park, Dunfermline, Fife

Training - Hill Session: 26 minutes total duration (including efforts and recoveries) using both sides of dual carriageway Public Park, Dunfermline

Training – 7 x 3 minutes @ 5k pace

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

Interval Session: 7 x 3 minutes @ 5k pace with 1 minute recoveries (21 minutes total effort) Ferrytoll Road - Rosyth Loop

Training – Hill Session: 28 minutes

Dunfermline Public Park Dunferline Public Park, Dunfermline, Fife

Hill Session: 28 minutes total duration (including efforts and recoveries) using both sides of dual carriageway Public Park, Dunfermline

Training – 8 x 3 minutes @ 5 k pace

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

Interval Session: 8 x 3 minutes @5k pace with 1 minute recoveries (24 minutes total effort) Ferrytoll Road - Rosyth Loop

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