Start at Marsh Mills Sainsbury and run along the road up to the junction with old laira road. Keep on left and follow the river - run past the Railway Depot and Rowing Club follow it up to prince rock. Go over Laira Bridge turn left - run down past the old chelson meadow - past the little cottage on the left. That track will take you all the way back to Sainsburys.
Not much incline there bey!