Hill work - 1 hill working on the uphill jog on the down hill. 23 mins in total.

500 m reps 400m good pace last 100m at higher pace. 8 - 10 reps.

Hill work pyramids using lamp posts as markers. Bottom to top to start, then decrees by 1 every time, then increase. 20 minutes in total.

Speed work old loop. 7-9 reps with 1 min recovery between.

Hills Reps- 3 different hills. 5 - 8 reps.

Working hard on the uphill, jog recovery on downhill

Speed work- Paarlauf. 22 mins.

Hill work 2 sides fast 1 side jog. 17 minutes in total.

1 km loop speed work. 3-6 reps with 1 min 15 sec recovery.

Hill Work. 7-9 reps. Working on uphill then jog downhill.

Speed work. 8 - 10 rep 400m reps. 300m good pace -100m faster.

7 - 10 reps - working on the uphill jog on the down hill.

20 mins speed work-Paarlauf in pairs (jog recovery)

No session. Treat yourself to a night off.

No session. Treat yourself to a night off.

7 - 9 Oakwell Area

Bala St, Windermere, Rd &amp and Belgrave Rd

Speed work on old loop which is 0.47 miles. 5-8 reps 1 minute rest.

Hill reps- 3 hills 2 long ,1 short

7-10 reps split between the 3 hills.

19 mins Speed work – Paarlauf (jog recovery).

20 mins hill work - 1 hill. Working on the uphill, jog on the down hill

7 - 10 reps. Speed work 400 meter reps.

5 - 8 hill reps working on the uphill then jog on the downhill.

Speed work-200 fast 200 jog. Aim to do 12 fast reps.

6-9 hill reps across 3 different hills. Jog recovery.

19 mins Speed work -Paarluaf in pairs (jog recovery).

10 - 14 hill reps. Reps- 3 different hills, working hard on the uphill, jog recovery on downhill.

18 mins speed work -Paarluaf in pairs (static recovery)

500m reps - 400m good pace, last 100m at higher pace. 8 - 10 reps.

Hill reps - up each hill at least once, then jogging down to recover. 6-10 uphill reps in total.

Speed work - old loop. 7-9 reps with 1 min recovery between.

Hill reps - 3 different hills, working hard on the uphill, jog recovery on downhill. 10 - 14 reps.