Pyramid session on round the town route. 5/4/3/2/1/1/2/3/4/5mins. Recoveries will be half the duration of each rep, eg. 2.5min/2min/90sec, etc

3 x 10min off 60sec recoveries on Rawnsley Pavilion to swimming pool route.

15 x 60sec hills on Manor Brow, off jog down recoveries