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, 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, was another good session with intervals including 6 x 30 seconds to start with, then followed up with 5 x 3 minute efforts, then 5 x 1 minute efforts. It was certainly a tough one, as you can see most sat down at the end!

The heat wasn't so fierce this evening, but the session certainly was! Once done we completed a litter pick as we walked down the hill back to Boldmere Gate.

Tonight the group did some long intervals. 8 minutes on the flat, 8 minutes of Kenyan hills, 6 minutes on the flat and then 4 30 second lung busting hill sprints! Well when I say 'on the flat' if you know Sutton Park thats not strictly true, there is always some sort of gradient to run up or down!

Once done with all the hard running we were onto the litter pick. A friendly member of the public even took the group snap!