Carnegie Harriers | Keeping West Fife Running | Dunfermline

Moneghetti Fartlek
2021-10-05 18:45 UTC | Pitreavie Industrial Estate, Pitreavie Cresent, Dunfermline, Fife, KY11 8UA
Moneghetti Fartlek:
2 x 90 seconds with 90 second active recoveries;
4 x 40 seconds with 60 second active recoveries;
4 x 30 seconds with 30 second active recoveries;
4 x 15 seconds with 15 second active recoveries.

TBC
2020-04-30 18:30 | Fife
Info will be available within May training schedule

Speed Endurance
2020-04-28 18:30 | Pittencrieff Park, Pittencrieff Street Dunfermline, Dunfermline, Fife, KY12 8QH, United Kingdom
6 – 8 x 1k (approx) @ 5k pace with recoveries of 1/3 of effort

Speed
2020-04-23 18:30 | Public Park, Public Park Dunfermline, Dunfermline, Fife, KY12 7QL, United Kingdom
Up to 17 x 1 minute on, 1 minute off @ mile to 3k pace

Speed Endurance
2020-04-21 18:30 | Pittencrieff Park, Pittencrieff Street Dunfermline, Dunfermline, Fife, KY12 8QH, United Kingdom
5 – 7 x 1k (approx) @ 5k pace with recoveries of 1/3 of effort

Speed
2020-04-16 18:30 | Public Park, Public Park Dunfermline, Dunfermline, Fife, KY12 7QL, United Kingdom
Up to 16 x 1 minute on, 1 minute off @ mile to 3k pace

Speed Endurance
2020-04-14 18:30 | Pittencrieff Park, Pittencrieff Street Dunfermline, Dunfermline, Fife, KY12 8QH, United Kingdom
4 – 6 x 1k (approx) @ 5k pace with recoveries of 1/3 of effort

Speed
2020-04-09 18:30 | Public Park, Public Park Dunfermline, Dunfermline, Fife, KY12 7QL, United Kingdom
Up to 15 x 1 minute on, 1 minute off @ mile to 3k pace

Speed Endurance
2020-04-07 18:30 | Pittencrieff Park, Pittencrieff Street Dunfermline, Dunfermline, Fife, KY12 8QH, United Kingdom
3 – 5 x 1k (approx) @ 5k pace with recoveries of 1/3 of effort

Speed
2020-04-02 18:30 | Public Park, Public Park Dunfermline, Dunfermline, Fife, KY12 7QL, United Kingdom
Up to 14 x 1 minute on, 1 minute off @ mile to 3k pace

Speed Endurance
2020-03-31 18:30 | Pittencrieff Park, Pittencrieff Street Dunfermline, Dunfermline, Fife, KY12 8QH, United Kingdom
3 – 4 x 1k (approx) @ 5k pace with recoveries of 1/3 of effort

Time Trail
2020-03-26 18:30 | PSSC, Pitreavie Sport & Soccer Centre Queensferry Road, Dunfermline, Fife, KY11 8PP, United Kingdom
3 Mile Time Trial

Negative Split
2020-03-24 18:30 | Public Park, Public Park Dunfermline, Dunfermline, Fife, KY12 7QL, United Kingdom
Negative Split Cruise Intervals (5 x 7 mins with 1 minute recoveries):3 x 7 mins @ threshold/tempo pace, 2 x 7 mins @ 5k pace (slightly faster than tempo)

Speed
2020-03-19 18:30 | Pitreavie Ind Est, Pitreavie Dunfermline, Dunfermline, Fife, KY11 8UA, United Kingdom
400s: Up to 12 x 400 m with equal recoveries @ 3k pace

Negative Split
2020-03-17 18:30 | Public Park, Public Park Dunfermline, Dunfermline, Fife, KY12 7QL, United Kingdom
Negative Split Cruise Intervals (4 x 9 mins with 1 minute recoveries):2 x 9 mins @ threshold/tempo pace, 2 x 9 mins @ 5k pace (slightly faster than tempo)

Speed
2020-03-12 18:30 | Pitreavie Ind Est, Pitreavie Dunfermline, Dunfermline, Fife, KY11 8UA, United Kingdom
400s: 10 – 12 x 400 m with equal recoveries @ 3k pace

Negative Split
2020-03-10 18:30 | Public Park, Public Park Dunfermline, Dunfermline, Fife, KY12 7QL, United Kingdom
Negative Split Cruise Intervals (4 x 8 mins with 1 minute recoveries):2 x 8 mins @ threshold/tempo pace, 2 x 8 mins @ 5k pace (slightly faster than tempo)

Speed
2020-03-05 18:30 | Pitreavie Ind Est, Pitreavie Dunfermline, Dunfermline, Fife, KY11 8UA, United Kingdom
400s: Up to 10 x 400 m with equal recoveries @ 3k pace

Negative Split
2020-03-03 18:30 | Public Park, Public Park Dunfermline, Dunfermline, Fife, KY12 7QL, United Kingdom
Negative Split Cruise Intervals (4 x 7 mins with 1 minute recoveries):2 x 7 mins @ threshold/tempo pace, 2 x 7 mins @ 5k pace (slightly faster than tempo)

Speed Endurance
2020-02-27 18:30, 2020-02-13 18:30 | Pitreavie Ind Est, Pitreavie Dunfermline, Dunfermline, Fife, KY11 8UA, United Kingdom
500s: 10 x 500m, with 2 minute recoveries.Begin at slightly slower than your 10k race pace; gradually speed up so that your last repeat is slightly faster than your 5K race pace.

Tempo
2020-02-25 18:30 | Lapwing Drive, Lapwing Drive Dunfermline, Dunfermline, Fife, KY11 8NB, United Kingdom
Tempo Run: 40 minutes at threshold pace (see guide)

Speed Endurance
2020-02-20 18:30, 2020-02-06 18:30 | Pitreavie Ind Est, Pitreavie Dunfermline, Dunfermline, Fife, KY11 8UA, United Kingdom
Progressive Pace: 1 x mile repeats x 3:Mile 1@ slower than 10k pace
Mile 2 @ target 10k pace
Mile 3 @ faster than target 10k pace
Recovery of 1/3 of effort between each

Tempo
2020-02-11 18:30 | Lapwing Drive, Lapwing Drive Dunfermline, Dunfermline, Fife, KY11 8NB, United Kingdom
Tempo Run: 30 minutes at threshold pace (see guide)

Tempo
2020-02-04 18:30 | Lapwing Drive, Lapwing Drive Dunfermline, Dunfermline, Fife, KY11 8NB, United Kingdom
Tempo Run: 25 minutes at threshold pace (see guide)

Speed Endurance
2020-01-30 18:30 | Rosyth Ferrytoll, Rosyth Ferrytoll Road Ferrytoll Road, Rosyth, Fife, KY11 2XE, United Kingdom
Interval Session: 10 x 3 mins @ 5k pace with 1 minute recoveries

Tempo
2020-01-28 18:30 | Lapwing Drive, Lapwing Drive Dunfermline, Dunfermline, Fife, KY11 8NB, United Kingdom
Tempo Run: 20 minutes at threshold pace (see guide)

Speed Endurance
2020-01-23 18:30 | Rosyth Ferrytoll, Rosyth Ferrytoll Road Ferrytoll Road, Rosyth, Fife, KY11 2XE, United Kingdom
Interval Session: 9 x 3 mins @ 5k pace with 1 minute recoveries

Hills
2020-01-21 18:30 | Public Park, Public Park Dunfermline, Dunfermline, Fife, KY12 7QL, United Kingdom
Hill Session: 30 minutes, both sides
