'Pyramid session' on round town route: 5/4/3/2/1/1//2/3/4/5 minute efforts. Recoveries will be half the duration of each preceding rep, eg. 2.5mins/2mins/90secs/etc.

12 x 90secs, off 90sec recoveries, on road via Portinscale/Ullock/Little Braithwaite.

Hill reps on back of Latrigg. Jog out via railwayline and Brundholme woods, then 10 x 2mins off 90' jog down recoveries.

Hills: 16 x 45secs in Castlehead Woods, off jog down recoveries.