Our beginner running group did 30 minutes in 1 go.  This is a great achievement for them only 9 weeks ago we ran for 60 seconds, 90 second walk for 20 minutes.

Running with the beginners serves as a useful warm up for me.

At 6:30 the intermediates had 3 options, 6.5 miles including 4 hills or 5 miles including 1 hill or gentle running around the lake for what ever distance they liked.

I was going to do the 6.5 mile run but unfortunately one of the runners had pain in her knee which forced her to walk back after running about 3 miles so I stayed at the back with her.