Tonight we tried a new session out on the cinder track at Rowheath in the sunshine. The advantage of this is that you're never more than 400m away from anyone so noone is left behind!

The interval workout builds speed endurance and increases and improves lactate tolerance. It is ideal for runners training for 5K to half-marathon distances. Good news for Laura who is doing the Birmingham Half Marathon in May.

We did 8-10 x 400m workout. Typically run at 5K race pace with short rest of 60 seconds, it improves running economy, mental toughness, and cardiovascular efficiency.

Well done to Laura and Morwenna for completing 8 lots of 400m 💪🏼💪🏼 not an easy feat in the windy conditions but they smashed it!