15 x 45sec hills in Castlehead Woods, jog down and regroup recoveries. This session is suitable for all abilities.

Lesley's 'Railwayline Inclines' session. *New sesssion!* Pyramid type session of hills of varying duration on the incline just beyond the concrete tunnel. This session is suitable for all abilities.

Speedwork: 5x5mins off 60sec recoveries on flat town route, from Rawnsley Pavilion (by Co-op) to the swimming pool, via Briar Rigg. Please wear hi-viz.

Lakeshore/Great Wood Fartlek. Offroad headtorch run with efforts of varying distance/intensity determined by the terrain and landscape. Route via Theatre, Calfclose Bay, Borrowdale Road and Great Wood. Option for one group to take in Cat Ghyll and Walla while other group returns via path to Springs Road.