1, 2, 3, 4, 5, 4, 3, 2, 1 minute efforts at 5k pace with 1 minute recovery after the first minute then 2 minute recoveries after each subsequent effort
30 minutes continuous running alternating pace every 2 minutes - first 2 minutes at 20 seconds/mile slower than marathon pace, followed by 2 minutes at 20 seconds/mile faster than marathon...
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 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...
