Tonight we certainly had some laps before scraps!

The group had a tough interval training session of 6 630m laps, with 2 minutes rest between each one.

Everyone ran really well pushing each other along, in the drizzly rain.

Once done we had a quick litter pick around the same 630m loop, before heading home to dry off!

Tonight the group certainly picked up the pace with some faster intervals. Yep this week we were back down from our 1k and 2k efforts, to the faster 1 minute efforts, off 1 minute recovery.

16 intervals in total, equalled a very good night's work, followed by a litter pick in the streets we use for our intervals.

Tonight was Jonny's running club followed by a litter pick around the housing estate.

The running session was a tough one! 16 x 1 minute of efforts, with only 30 seconds recovery. If that wasn't enough it was followed by 4 30 seconds really fast efforts!

The group worked really well together, with the faster runners, going ahead, then having to chase the others when they ran the opposite way. It's a great way for everyone to push each other.

The group were working so hard my pics were a little blurred! Well that's my excuse anyway!

Once done the 'warm down' was a walk picking some litter, surprisingly we saw a white cat sat in their driveway rather than in their house, certainly braver than my cat!

Once done we had a quick pic and everybody was keen to get back in the warmth!

Tonight was the running session followed by a park litter pick.

The session was a tough one with 5 sets of 2 minute and 1 minute efforts, all off 1 minute recovery. Everybody worked hard, getting a good session under their belts.

After the stretch it was time for a litter pick as the full moon shined down upon us in the clear evening sky.