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.

Round Catbells parlauf run & pub after, Swinside Inn. Parlauf is a fun session ran in pairs -slower runners paired with faster runners, run opposite directions round the loop, turn at meeting point and retrace steps so faster the runners have to run further, everyone runs the same duration and arrives back at the start point same time. Everyone welcome, meet Catbells cattle grid 6pm for a prompt 6.15pm start. Parking at Skelgill, please car share.