Hills: 2min efforts up Latrigg via Gale Rd, off 60sec recoveries

Headtorch hills: 16 x 45secs 'steep' on Latrigg race route, off 60sec jog down recoveries. Studs recommended.

'Pyramid session' on round town route: 5/4/3/2/1/1//2/3/4/5 minute efforts. Recoveries will be half the duration of each preceding rep, eg. 2.5mins/2mins/90secs/etc.

12 x 90secs, off 90sec recoveries, on road via Portinscale/Ullock/Little Braithwaite.