Latrigg Uphill Timetrial. Please bring a watch to self time. Route is to the summit via the zig zags and past the bench. Start is at junction of Spooney Green Lane/Briar Rigg. Meet pavillion, 6 for 6:15 start.

15 x 45 sec hills in Castlehead Woods, off jog back down recoveries. This session is suitable for all ablilities. 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.

Speedwork: 10 x 2mins off 90sec regroup recoveries on Portinscale-Ullock-Braithwaite road-loop. 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.

Offroad hills: 60sec hills, off 60sec jog down & regroup recoveries To Latrigg summit via Spooney Green Lane. Meet at the Fitz Park pavilion at 6 for a prompt 6.15 start. 

Railwayline speedwork: 8 x 3min efforts off 60sec recoveries. Meet at the Fitz Park pavilion at 6 for a prompt 6.15 start. Jog out to Low Briery (just beyond boardwalk) and run efforts out and back on flatter section there.