On a very hot and humid evening last night's session was a short and fast interval session, getting the legs turning over at a fast pace.

The session was 6 x 1 minute followed by 10 x 30 seconds all off 1 min and the 30 seconds recovery. Well done to everyone who completed it in the conditions! Though by now we've probably all got used to it! It was great to have Judit join us for the first time in Sutton Park.

Once done we got a litter pick done as we headed back to Boldmere Gate.

Tonight the group did a Mona Fartlek for the first time. That's......

2 x 90 seconds 4 x 1 minute 4 x 30 seconds 4 x 15 seconds

All off the same 'float recovery' meaning the recoveries were still at a good pace. It's basically 20 minutes of hard graft on the arena field.

Once done it was onto the litter pick around the car park before a quick picture.

Tonight after a late night for group leader Jonny the rest of the group, got into some hill reps! Luckily Jonny just did the timings and didn't have to do the hard yards!

The session was 2 x 8 minute sections of Kenyan hills, followed by 6 x 30 second fast hill sprints. Everyone worked really well together, it was great to see :)

Once done, we got some litter picked as we headed 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.

Tonight was the 'first light night' running session and litter pick, so of course we used the park and got on stt ttome Kenyan hills!

Yep the group did 2 sets of 10 minute Kenyan hills on the 3 stage hill in Sutton Park! It really was very tough, but it was great to see everyone working so well together.

Once done it was on to the litter pick. Paul found a 'caution runners' sign which will have a nice 'new home' at the Sutton Park Parkrun. We managed a couple of bags of rubbish before a quick picture in the evening sunshine :)