Headtorch offroad speedwork: 8 x 3mins on railwayline. Jog out to Low Briery and then 8 x 3mins on the flatter, 'smooth' part of the line, off 60' regroup recoveries. This session suitable for all abilities.

Headtorch Hills: 12-14 x 2mins off 60' regroup/jog down recoveries. Jenkin Hill via Spooney Green Lane.

Round Town 'pyramid' road session: reps of 5-4-3-2-1-1-2-3-4-5mins on flat part of the round town route. Recoveries half the duration of reps, ie. 2.5mins, 2mins, 3mins, 60secs, etc. Please wear hi-viz.