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.

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!