Road session: Reverse Portinscale Pyramids -1min/2mins/3mins/4mins/5mins/4mins/3mins/2mins/1min. Regroup on recoveries. Recovery will be half the duration of each rep. ie. 30secs/1min/90/secs/2mins/2.5mins/etc.

Meet at the Fitz Park pavilion at 6 for a prompt 6.15 start.  Training time will vary but the sessions are generally an hour.

Hills: 12 x 60secs off jog back down/regroup recoveries, in Castlehead Woods. This is a very 'beginner friendly' session that's really great for all abilities. Total volume of session probably no more than 3 miles. Others may wish to add on an extended warmup/cool down before/after the session.

Meet at the Fitz Park pavilion at 6 for a prompt 6.15 start.  Training time will vary but the sessions are generally an hour.

8 x 3mins off 60sec jog recoveries, trail, in Cockshot Woods (behind Theatre by the Lake).

Meet at the Fitz Park pavilion at 6 for a prompt 6.15 start.  Training time will vary but the sessions are generally an hour.