Road speedwork: 30mins of 400m efforts in pairs by Crosthwaite Church. Pair with a partner of equal ability. One runs rep while other has recovery x 30mins! This session suitable for all abilities. Please wear hi-viz.

15 x 45sec hills in Castlehead Woods, jog down and regroup recoveries. This session is suitable for all abilities.

Lesley's 'Railwayline Inclines' session. *New sesssion!* Pyramid type session of hills of varying duration on the incline just beyond the concrete tunnel. This session is suitable for all abilities.

Speedwork: 5x5mins off 60sec recoveries on flat town route, from Rawnsley Pavilion (by Co-op) to the swimming pool, via Briar Rigg. Please wear hi-viz.