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.

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.

Tonight the group did a real killer of a hill session! Though despite the title, I can confirm nobody actually died!

The session was 5 x 90 second reps, which were 45 secs running hard down the hill then on my whistle, 45 secs back up the hill, with just 30 seconds of recovery.

After that it was into 6 minutes of Kenyan hills, followed by 5 x 30 second hill sprints to finish! If that wasn't 'death by hills' I don't know what would be?!

Once done it was time for a quick litter pick. Sorry there are no pictures of the running, they were clearly just too fast!

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 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.