Julie is offering this cracker:

5 x 1 min

5 x 45secs

5 x 30secs

Finish will consist of 3 mins uphill with the last 30 secs fast.

Have you wondered why some of the regulars in Ian’s group are becoming faster and faster? Go along and find out what you’ve been missing. All abilities.

For those who want an easy paced social run instead of intervals.

The Sunday run is an informal club meeting where we get to stretch our legs over typically an 8 or 10 mile run (or even longer for some). It’s a great way to blow off the cobwebs and set yourself up for the day – you’ll deserve a big breakfast after this!

We meet at the car park for Thurstaton common, just down from the Cottage Loaf pub on Telegraph Road. The run leaves at 9am sharp and usually takes about an hour and half, with an option to cut shorter in various places as you wish.

This run can be a real treat – we take in the amazing scenery of the Dee estuary with the views over to Wales, the wonderful parks and woodlands, and we normally have a run along the beach if the tide permits. It’s a cracker, not to be missed!