Progressions session: 1-2-3-4-5 minutes – easy pace, marathon, half marathon, 10k, 5k pace x 3 reps (2 min recoveries between sets) Covenanters Rise Circuit
East District Cross Country League Race 2 - no pre-entry, just turn up on the day
Short Hill Repetitions: 1 min uphill with 2 mins cool down/jog return to start x 15 Pittencrieff Park (The Glen)
3 mile Time Trial - Members Only Castle Drive/Pitreavie Avenue Circuit
Hill Session: 20 minutes total duration (including efforts and recoveries) Public Park, Dunfermline
Pyramid Session: 2 x (1,2,3,2,1 @ 5k pace), 1 min active recovery between intervals, 2 mins rest between sets Pitreavie Industrial Estate
East District Cross Country Championships (2018/19 GP Event N0 9) - pre-entry only through Club Captains
Hill Session: 22 minutes total duration (including efforts and recoveries) Public Park, Dunfermline
Pyramid Session: 2 x (1,1,2,3,2,1,1 @ 5k pace), 1 min active recovery between intervals, 2 mins rest between sets Pitreavie Industrial Estate
Carnegie Harriers Members Only Festive Forest Run - provisional date, details to be confirmed in due course