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.

Tonight in Sutton Park the group did a tough interval session of 8 x 2 minute efforts with 1 minute rest after each one!

It's certainly a tough one to pace as you can't go real hard like for 1 minute efforts but you need to go faster then 3 minute efforts. Its very good for improving the old VO2 max!

Once done, we got the litter pick done as we headed back down the hill back to Boldmere gate.

Tonight the running club was slightly adapted as it was somewhat hot and muggy! I'm not sure anybody has mentioned it on social media!

The session was 10 x 30 second efforts followed by 10 x 20 second efforts off less recovery, definately a good one to get some speed in ones legs!

Afterwards it was onto the litter pick as we headed back to Boldmere gate.