Offroad hills: 15 x 45sec hills off jog down regroup recoveries, on Latrigg race route.

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.

Grass track session: 15 x 300m on grass track at school. 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.

Latrigg Uphill Timetrial. Please bring a watch to self time. Route is to the summit via the zig zags and past the bench. Start is at junction of Spooney Green Lane/Briar Rigg. Meet pavillion, 6 for 6:15 start.