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.

Offroad speedwork session on railwayline: 8 x 3mins off 60sec recovery. This session is suitable for all abilities.

30mins of 400m efforts in pairs at Crosthwaite Church. This session is suitable for all abilities. Please wear hi viz.

Headtorch Hills: 12 x 2mins on 2mins off up Spooney Green Lane and Jenkin Hill. 2min jog down and regroup recoveries. Faster runners jog back to regroup every recovery.

Speedwork: 30mins of 2min efforts around Lakeland Park road loop. This session is suitable for all abilities. Please wear hi viz.