8 minutes effort, 4 minutes recovery, 6 minutes effort, 3 minutes recovery, 4 minutes effort, 2 minutes recovery, 2 minutes effort, 1 minute recovery, 90 seconds effort Efforts starting at...
Closed event for club members only. 1 short loop and 2 long loops of the Battle of Inverkeithing cross country route, approximately 8k. Further information to follow.
30 minutes continuous running incorporating hills
30 minute session, increasing the pace every 6 minutes Start at 20 seconds/mile slower than marathon pace, and every 6 minutes increase the pace by 10 seconds/mile. For example if...
26 minutes continuous running using both sides of dual carriageway
7 x 3 minutes at 5k pace with 1 minute recoveries
28 minutes continuous running using both sides of dual carriageway
8 x 3 minutes at 5k pace with 1 minute recoveries
Further details to follow when available.