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.

Tonight on a very warm September evening the group did some interval training before the sun went down.

The session was 6 minutes at threshold, followed by some 90 second efforts and then some super fast 45 second efforts. It was certainly a tough session with the rolling nature of the Sutton Park hills also making it somewhat tough!

Once done as we headed back to Boldmere Gate we collected plenty of litter and saw the most amazing sunset :)

GoodGym Sutton Coldfield did a Mona Fartlek session on the fantastic arena field in Sutton Park last night.

Yep, that's 2 x 90 seconds efforts, 4 x 1 minute, 4 x 30 seconds, 4 x 15 seconds all off the same recoveries, though the recoveries were 'floats' which means not as fast as the efforts, but still at a good clip! So it's basically 20 minutes of hard graft, as everyone found out!!!

Once done it was time for a walk and litter pick as part of a cool down.

Last night GG Sutton Coldfield did a hill training session followed by a litter pick.

The hill session started with some hill strides, followed by 10 minutes of gruelling Kenyan hills. Though the hardest bit was yet to come! Yep 6 x 1 minute hill sprints, which were really tough.

Once done, we did a quick litter pick as we headed back to Boldmere gate, even finding a discarded hubcap along the way!

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.