Long Intervals Knockman’s wood
Merrick Centre to Knockman's Wood CP (warm-up jog)
From Knockman Wood CP entrance towards to Wood of Cree
10 mins Fast
5 mins Easy
10 mins Fast
5 mins Easy
Turn around
3 mins Fast
1 min Easy
3 mins Fast
1 min Easy
3 mins Fast
5 mins Easy
10 mins Fast
Warm down back to Knockman's Wood CP Easy
Jog back to Merrick Centre Easy
Stretch

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Edinburgh Road Hill Repeats
1.5 – 2.0 mile warm-up
Mobility
Strides
4-8 Repeats of Edinburgh Road hills. Building from the junction hitting effort pace at the lamp post at the bottom of the hill.  Run hard to the gate at the top.  Jog back down nice and easy.
Jog back (1.5-2.0 miles)
Stretch
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Auchendoon Road Loops
1.5-2.0 mile jog warm-up
Mobility
Strides
There are two loops both start at the Community Centre lamp post on York Road:

Long loop (1.03 mile)
Up Auchendoon Road to the end, turn right onto Princes Street and next right onto Elizabeth Crescent back down to Auchedoon Road and back to lamppost.

Shorter loop (0.67 mile)
Up Auchendoon Road and circle the “island” that intersects with Doonhill Way and back to lamp post.

Do repeats of short or long efforts with fixed recoveries of 3-4 minutes or mix them up for a bit of variety e.g.  Long loop/ 4 mins recovery – Shorter loop/ 3 mins recovery - Long loop/ 4 mins recovery – Shorter loop/ 3 mins recovery - Long loop/ 4 mins recovery.
1.5 – 2 mile Warm-down
Stretches
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Mile repeats
1.5-2.0 mile jog warm-up
Mobility
Strides
2 choices:

Knockman Woods.  From the verge by Cottage to Gate 250 metres after the Boreland Farm entrance

OR

Cemetery Bench on New Galloway Road towards NS, run along Murray Place to Macgregor Drive and turn back on oneself back onto New Galloway Road and run back past the Cemetery to the gate on the left hand side by an old Hawthorn Tree.

Rest Intervals: 2-5 mins depending on fitness and point in the season (longer recoveries in the Winter, shorter intervals in Summer but tailor to individual/training group fitness.

If you want the group to stay “synchronised” then can do timed efforts on these courses and jog back to the start in the recovery.  This allows runners of different abilities to start each effort together and finish each effort at the same time.
1.5 – 2 mile Warm-down
Stretches
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2.3m Tempo Intervals Kirroughtree Hotel loop
1.5-2.0 mile jog warm-up
Mobility
Strides
From Cemetery Bench run away from NS to end of New Galloway road turn Left on A712 then take first left into Kirroughtree Hotel grounds onto Heron Way. Turn right at bottom of Heron Way onto Race Green Avenue onto rough section towards Golf Club on Kirrough Tree Avenue and back on New Galloway Road back to the bench.  2-3 repeats with 3-5 minute recoveries (intervals)
1.5 – 2 mile Warm-down
Stretches
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Thanks to Kevin Best for suggestions above