14 x 45sec hills. jog down recovery. Castlehead Woods. Meet Fitz Park pavilion 6 for 6:15 for warmup jog over to Castlehead.

Speedwork: 12 x 2mins off 90sec jog recovery. Via Portinscale, Ullock, Braithwaite.

Fartlek -Millbeck route.

Round Latrigg offroad fartlek run -a good offroad run, using the terrain and route to inspire some harder efforts of varying duration/intensity.

Road session: 12 x 90secs on, 90secs off. Portinscale-Braithwaite loop.