Tonight, it certainly felt fresh, so it was time to start with some threshold work. Yep 5 minutes at threshold, followed by 8 x 30 seconds hill sprints. Then it was back to another 5 minutes of threshold.

Once done, it was onto the litter pick, for a quick clear up around the local streets.

Tonight we were back to our winter destination for our run sessions.

The temperature certainly felt more wintery once the sun went down. Though the group put a great session in which certainly warmed them up!

The session was 2 sets of 8 x 1 minute off 30 seconds recovery, with a 2 minute break between sets. Certainly a tough one, but everyone gave it their all.

Once done it was a quick litter pick before home.

Tonight we were in Sutton Park for the last time before the clocks go back and it's too dark.

The session was a tough hill workout 'gassing out' many of the runners by the end! It was 2 minute 'up and down hills', with equal amounts of up and down, then 8 minutes of Kenyan hills followed by more up and down hill efforts.

Once done it was onto the litter pick and we even found some gas canistors which we put on top of the bin so that they could be safely removed by the council before having a quick picture.

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.