3 x 8 mins @ 10k pace with 2 mins recovery. Rosyth Ferrytoll Meet at Pitreavie for run down to venue or meet at roundabout at Castle Drive, Rosyth
Progressive session: 2-2-2-2 minutes – slow jog, marathon, ½ marathon, 10k pace x 4 reps OR Social Run (depending on numbers etc) Covenantors Rise Loop, Dunfermline
East District Cross Country Relay Championships - pre-entry only through Club Captains
Pentland Skyline Hill Race, Long 11.00 am start, Midlothian Ski Centre, Hillend, Edinburgh, registration from 9.00 am http://www.scottishhillracing.co.uk/RaceDetails.aspx?RaceID=RA-0107
3 x 9 mins @ half marathon pace with 2 mins recovery. Rosyth Ferrytoll Meet at Pitreavie for run down to venue or meet at roundabout at Castle Drive, Rosyth
Progressive session: 3-3-3-3 minutes – slow jog, marathon, ½ marathon, 10k pace x 3 reps OR Social Run (depending on numbers etc) Covenantors Rise Loop, Dunfermline
East District CC League Race 1 - no pre-entry, turn up on the day
3 x 10 mins @ half marathon pace with 2 mins recovery. Rosyth Ferrytoll Meet at Pitreavie for run down to venue or meet at roundabout at Castle Drive, Rosyth
Progressive session: 3-3-3-3 minutes – slow jog, marathon, ½ marathon, 10k pace x 4 reps OR Social Run (depending on numbers etc) Covenantors Rise Loop, Dunfermline
Dumyat Dash Hill Race, Short 11.00am start, Dumyat Leisure Centre, Menstrie FK11 7BA. Further details to be confirmed. http://www.scottishhillracing.co.uk/RaceDetails.aspx?RaceID=RA-0265