Tonight, we were a little down on attendance, but what we lost in quantity we certainly got in quality as everyone worked hard on a tough hill session!

The session was some 'up and down hills'. 4 x 45 seconds hard down the hill, straight into 45 seconds hard up the hill, off a very tight 30 seconds recovery. Then it was into 8 minutes of Kenyan hills, followed by 6 x 45 second hill sprints, with a 1 minute jog back recovery. As you can tell, pretty tough!

Once done we did a litter pick in the last of the light.

Tonight, was a very basic, but extremely tough running session!

Yep it was an 'old trusty session' of mine, 12 x 75 second efforts, off 1 minute of recovery. Basically whatever distance you are targeting from 3k-Marathon if you want a session that works for all distances this is it!

It certainly is a good 'pacing session' as the aim is to run each repetition at the same speed or as close as possible.

The tempo was certainly up, even if the late September evening temperature had certainly dropped, not that the runners would have felt it!

Once done, the group did a litter pick before a quick picture with the pink sky behind.