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.

Road session: 12 x 2mins off 60' jog regroup recoveries, on Portinscale - Ullock - Little Braithwaite loop

Round Latrigg headtorch 'fartlek' run -via railwayline, Brundholme Woods, back of Latrigg. 5-6 miles approx.