Round town road pyramid session: 5-4-3-2-1-1-2-3-4-5mins. Jog/regroup recoveries will be half duration of rep.

Whinlatter headtorch trail efforts: 30mins of effort on undulating trail loop. Meet 6pm at Masmill carpark (opposite the ice cream van on way up to Whinlatter).

Manor Brow: 12 x 60sec hills off jog down recovery.

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