Headtorch Hills: 12 x 90secs off 1min jog down/regroup recoveries. Spooney Green lane and Jenkin Hill.

Road speedwork: 4-5 x 5mins off 90secs, on 'flat' route from Rawnsley Pavilion to the pool (via Briar Rigg).

*This session is suitable for all abilities -beginner runners welcome.

Springs Road-Walla Uphill Timetrial.

Offroad hills: Jog out via railwayline and Brundholme woods, then 2min efforts up the back of Latrigg.