Tonight was another tough interval session. 5 mins at threshold to start off with, then 10 x 1 minute efforts, off 1 minute rest, followed by another 5 minute threshold effort. Certainly a hard workout!

Once done the group did a litter pick as we headed back to Boldmere Gate.

Tonight the group did a real killer of a hill session! Though despite the title, I can confirm nobody actually died!

The session was 5 x 90 second reps, which were 45 secs running hard down the hill then on my whistle, 45 secs back up the hill, with just 30 seconds of recovery.

After that it was into 6 minutes of Kenyan hills, followed by 5 x 30 second hill sprints to finish! If that wasn't 'death by hills' I don't know what would be?!

Once done it was time for a quick litter pick. Sorry there are no pictures of the running, they were clearly just too fast!

Tonight the group did a Mona Fartlek for the first time. That's......

2 x 90 seconds 4 x 1 minute 4 x 30 seconds 4 x 15 seconds

All off the same 'float recovery' meaning the recoveries were still at a good pace. It's basically 20 minutes of hard graft on the arena field.

Once done it was onto the litter pick around the car park before a quick picture.

Tonight was a tough hill session of 2 sets of 8 minute Kenyan hills, followed by 6 hill sprints, with the first 3 being 30 seconds and the last 3 being 40 seconds! That last 10 seconds certainly got the lactic built up!

Once done we did a litter pick in the park as we headed back to Boldmere Gate.

Tonight, was another good session with intervals including 6 x 30 seconds to start with, then followed up with 5 x 3 minute efforts, then 5 x 1 minute efforts. It was certainly a tough one, as you can see most sat down at the end!

The heat wasn't so fierce this evening, but the session certainly was! Once done we completed a litter pick as we walked down the hill back to Boldmere Gate.