Option 1             Speed endurance. Progressive uphill reps, 5 to 11 mins.

                             Uphill from end of Springs Road, trails.

Option 2             Hill fartlek.

                             Castlehead Woods, muddy trails.

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.

Option 1             Speed endurance. Attacking a hill.

                             Castlehead Woods, muddy trails.

Option 2             Speed endurance. Attacking a short hill.

                             Fitz Park, grass.

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.

Option 1 Road in Fitz Park

Race surge reps.

4 x 5 min reps with 1 min surge in each.

Option 2 Road loop round town. Hi-Viz tops.

Pyramid session. 1 to 4 min reps.

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.

Option 1 Road loop at Goosewell Farm. Hi-Viz tops.

6 x 1km reps with uphill finish.

Option 2 Road at Manor Brow. Hi-Viz tops.

Down and up reps. 8 x 2 mins.

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.

Option 1

Speed endurance with uphill finish.

Lakeland Park, road shoes, HiViz tops.

5 x 1km reps.

Handicapped start.

Option 2

Progressive reps. Mix of speed and speed endurance.

Road or grass, Fitz Park.

100m, 200m 300m………800m, 900m, 1000m.

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.