Mixed pace (repeat of April/May sessions): Cruise intervals at threshold pace: 10 min, 2min recovery, 8min (approx. 2k and 1.5k – 1 mile) 3 minute recovery VO2m pace intervals: 5 min,...
Mixed 200/400 session at Repetition Pace. 5 × (200m with 60s recovery + 400m with 90s recovery) Pitreavie Playing Fields
Mixed 200/400 session at Repetition Pace. 5 × (200m with 60s recovery + 400m with 90s recovery) Pitreavie Playing Fields
6 × 4min VO2max intervals with 3min recoveries Pittencrieff Park top loop (flat)
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 –...