Offroad Hill Reps: 15 x 45sec hills in Castlehead Woods. Off easy jog down/regroup recoveries. This session is suitable for all abilities. 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.

No organised session tonight -just one session a week (on Tuesdays) for the rest of August while everyone is out enjoying their own running on the long summer evenings. Twice weekly sessions will resume in September.

Option 1 Speed endurance. Progressive 1km repetitions.
Fitz Park, tarmac.
Option 2 Introduction to varying intensities. 3 min reps.
Old railway, trail.

Option 1 Speed endurance. 5 min reps, 4 up and 1 down.
Latrigg, Brundholme spur, trail/fell.
Option 2 Speed endurance progressive reps in pairs. 4 to 12 mins.
Latrigg car park, trail.

Option 1 Speed endurance. Progressive shuttle reps, 4 to 10 mins.
Old railway, trail.
Option 2 Top end speed. 30 secs to 2 min reps.
Old railway, trail.