Try Fartlek training to improve speed and endurance. This is a less structured form of interval training and something you can easily do while out on your runs. The idea is to run fast, jog for a while, then fast again, varying the distances along the way.
Don't forget your Hi-Viz kit as we approach the darker nights
We meet on Tuesday & Thursday nights from 6:45pm at: Boxmoor Cricket Club, St John's Road, Hemel Hempstead, HP1 1NP