Hills: 12-14 x 2mins, off 60sec jog regroup recoveries. Spooney Green and Jenkin Hill. This session is suitable for all abilities. 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 fartlek Lakeshore, and Great Wood. Group 1 return on shorter route via radio mast and Springs Rd. Group 2 longer route via Cat Ghyll and Walla Crag. Good offroad run with reps of varying intensity/duration dictated by the terrain. This session is suitable for all abilities. 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.

Rannerdale bluebell run and pub social. Steady fartlek run over Rannerdale Knotts and return via Rannerdale to see bluebells. Option of climb of Whiteless Pike for a faster group. Meet at the Fish Inn carpark 6pm. Food & drink at the Fish Inn after.

Road speedwork. 10 x 2mins off 90secs on Portinscale-Ullock-Braithwaite 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.

Hills: 12-14 x 90secs off 60sec jog down/regroup recoveries. Briar Rigg to Latrigg summit. This session is suitable for all abilities. 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.