This week's runs - 20th, 21st and 23rd Sept

If you haven't joined WRN yet - or if your membership is due for renewal, please bear in mind that WRN are putting up the annual membership fee from £20 to £25 - so join/rejoin before the end of this month to avoid an extra £5!

I really enjoyed Tuesday's 7pm run - Claire, Kerry and I squeezed every last bit of daylight for a run in the woods, finishing up along the road as twilight descended. Well done to Anna - who did a sub 35 minute 5km on Monday on only her second run with the group after a break from running.

We did a longer run on Thursday - many members are working up to the 10 mile/ 16km Great South Run next month. I think all of us doing the longer run had aching legs at the end, but we seem to be on track for 10 miles soon.

Mon 7pm 7.13km in 46:56 586 calories

Mon 8pm 5.00km in 34:12 415 calories and 6.00km in 41:00 est 498 calories

Tue 7pm 6.31km in 44:34 511 calories

Tue 8pm 4.17km in 40:53 243 calories

Thu 7pm 10.33km in 71:11 est 815 calories and 14.01 in 96:20 1142 calories

Beginners next week are moving up to 4 minutes:

Warm up

Run 3 mins, walk 1 min up to 13 mins. Then it's run 4 mins, walk 1 min up to 37 mins.

Cool down, stretching

I have put a collation of the full beginners programme complete with handouts that you should be able to download here as a pdf.