Road speedwork: 4-5 x 5mins on flat road route from Rawnsley pavilion to pool via Briar Rigg, off 2min recoveries. This session is suitable for all ablilities. Please wear hi-viz.

Headtorch Latrigg Uphill Timetial. Please bring watch to self-time. Route is from junction of Briar Rigg/Spooney Green Lane to Latrigg summit via zig zags.

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.