Variable Pace Speed session – 4 x (3 minutes at 10k pace followed immediately by 90 seconds at 5k pace) with 2 minutes recovery between sets. Pittencrieff Park
Pyramid Session at VO2max/5k pace – 1, 2, 3, 4, 5, 4, 3, 2, 1 with 1 minute recoveries. Alternative group run or off-road session TBC. Pittencrieff Park
22 Minutes hill repetition. Dunfermline Public Park
Variable Pace Speed session - 5 x (3 minutes at 10k pace followed immediately by 90 seconds at 5k pace) with 2 minutes recovery between sets. Pittencrieff Park Alternative group...
24 minutes hill repetitions Dunfermline Public Park
Pyramid Session at VO2max/5k pace – 1, 1, 2, 3, 4, 5, 4, 3, 2, 1, 1 with 1 minute recoveries between intervals. Alternative group or off-road session run –...
26 minutes hill repetitions, using the grass if dry
Variable Pace Speed session – 5 or 6 x (3 minutes at 10k pace followed immediately by 90 seconds at 5k pace) with 2 minutes recovery between sets. Alternative group...
28 mins hill session, on grass if dry or on tarmac if wet.
Pyramid Session 1,1,2,2,3,4,5,4,3,2,2,1,1 @ VO2max/ 5k pace with 1 min recovery between efforts Alternative group run – details TBC