For the noise inside, I took off the plastic panel under the steering wheel/fusebox area, and just sprayed WD40 / Sillicon grease all around where the pedal goes, including the long spring, pedal bar etc.
Didn't make any difference for a day, then all of a sudden no noise! So worth a try.
Careful not to get it actually on the pedal itself though!
As for outside clutch noise, as mentioned above clutch release bearing, but that would generally make a noise when cold too.