Hills: 15 x 45secs on Latrigg race route, off jog down recovery.

Road session: 12 x 2mins off 60' jog regroup recoveries, on Portinscale - Ullock - Little Braithwaite loop

Round Latrigg headtorch 'fartlek' run -via railwayline, Brundholme Woods, back of Latrigg. 5-6 miles approx.

Hills: 15 x 45secs off jog down recoveries, on Brundholme Rd. This is a road hill, gentle gradient from Calvert Trust to the bridge. Bring a headtorch and hi vis.

Sunset hill reps: 12 x 2mins off 60' jog down recoveries, up Spooney Green Lane and Jenkin Hill. Headtorches required.