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.

Hills: 15 x 45secs on Latrigg race route, off jog down recovery.