january
8   by pass - bus stop x 4 2 min rec
10 victoria park 4 x1 lap 2 min rec.
15 east lancs game bird - 2x8 mins 2 min rec. 1x 4 mins
17 moss bank short side hill 3 sets of 3 jog down hill
22 steady run through rainford various pushes along the way
24 the avenue hill 2 x 5 hills regroup jog back 2 min rec between each set
29 griffin grind course push burrows lane
31 victoria park from bus stop 4 reps x 3 regroup jog back 2 mins rec.

february
5   windle island garage to the triangle x 3  2 min rec.
7   steady to carmel college 5 hills x 2 regroup jog back 2 min rec.
12 east lancs game bird 2x 10 mins. 2 min rec. 1x 5 mins.
14 bottle and glass time trial
19 prescot rd. scholes lane sherdley park various pushes
21 east  lancs game bird 3 lamp posts 2 lamp posts easy to round about 2 min
rec. push back to start point
26 by pass 2 x 12 mins. 2 min rec.
28 victoria park 1 long plus 2 short hills x 3 regroup 2 min. rec.