Well done to all you fine athletes who knocked out a speed and strength session this Saturday. It's not an easy one at the best of times, but the wind made it even more challenging today.

After a warm up we alternated one minute of hard running with a strength exercise such as squat, lunge pulses and planks for a minute for a total of 20 minutes. It's a good one for getting a bit of speed in as well as strengthening our key muscle areas.

Don't forget about the mile challenge if you'd like to participate. The idea is you find a mile route which you run hard and record your time. PM or email me your time, and in a month's time I'll ask you to repeat it. The idea is you try and beat that time and we'll give a big cheer to the person who improves on their time the most.

Any questions just let me know!