Discussion: good session

make sure you treat your legs nicely after - the shock will hurt them a bit :-)
Hills - good idea, start few and short and build up numbers.

Yeah being cautious with all this tarmac but so far so good, tried to keep including bits of pavement back home over the last few months so that side of it should be ok. Any suggestions for other sessions? Want to work on speed but still focused more on long distance and hills so don’t wanna be doing a ton of short fast flat stuff.

Short hills - 40-60 seconds with jog down, or long hills 2-3 minutes The short ones are good for power.
Speed - 200m x X... with jog recovery of 30-40 secs. Start with maybe 5 or 6 then build up numbers. The short interval and long recovery will let you run each one faster. But be careful you monitor your legs - it will be a hard session on the muscles/joints until you are used to it. You could do this as part ofd a longer run - eg half way through an hour of running stop and do the sprints, then carry on.

Great thank you Jon :)
Some good suggestions will have a try at them over the next few weeks