Headtorch Hills: 12 x 2mins on 2mins off up Spooney Green Lane and Jenkin Hill. 2min jog down and regroup recoveries. Faster runners jog back to regroup every recovery.

Speedwork: 30mins of 2min efforts around Lakeland Park road loop. This session is suitable for all abilities. Please wear hi viz.

Round Latrigg Fartlek. Offroad run with efforts of varying distance/intensity determined by the terrain and landscape. Route via railwayline, 'rollercoaster' path through woods and back of Latrigg.

Hills: 2min hills up Gale Road to Latrigg summit, off 60' regroup recoveries.