Hercules Wimbledon Athletic Club's talented teenage middle-distance runner Liam White warmed up for this weekend's English schools track and field championships at Sheffield with a lifetime best 3,000m performance at an open meeting at Watford.

White, 16, will be competing in the intermediate boys 1500m, the distance at which he holds the London schools title, at Sheffield.

He took more than a second off his previous best 3000m time when he clocked 8 minutes 59.51 seconds.

Hercules Wimbledon's race walking international Estle Viljoen warmed up for this weekend's UK Championships in Birmingham by finishing third in the Interland Masters International 3,000m track walk in Compiegne, France, in 15:15.00.

Viljoen, a teacher at Haslemere Primary School, Mitcham, was delighted with her performance as it was almost half-a-minute faster than she clocked in winning the Surrey title at Kingsmeadow Stadium in May.

It was also 17 seconds faster than she managed in finishing second in the same international event last year.

Viljoen races over 5,000m in Birmingham. "I'm really delighted to have been invited to compete at Birmingham," said Viljoen, who celebrates her 39th birthday this week.

Fresh from his victory in the Independent Schools Championships, Joel Atkin posted two personal bests in the Ebbisham League match at Sutton Arena on Sunday.

Atkin was second in the boys under 13 80m hurdles in 13.6 and runner-up in the long jump with 4.33m.

Alex Bond contested three events finishing third in the under 13 discus with a personal of 8.80m and taking fourth spot in the 1500m and javelin.

Hercules Wimbledon's Adam Przedrzymirski continued his return to fitness after injury by finishing second out of almost 500 runners in the Bushy Park parkrun on Saturday in 16:30, just nine seconds behind the event winner.

His time took five seconds off his previous best for the course set last month. Over 60 veteran Steve Badgery posted the top age graded performance in winning his category finishing 44th in 19:27.

Over on Wimbledon Common, Jon Fairs was also runner-up in the parkrun in 17:35 with over 55 veteran Hugh Saxby posting the top age-graded performance in finishing eighth in 18:07. Over 50 veteran Simon Ingall was 24th in 19:58.

This weekend, Hercules Wimbledon, in addition to having athletes in action in the English Schools Championships at Sheffield and UK Championships at Birmingham, contest their fifth Southern Men's League Division One match at Sheerwater, Woking, on Saturday.

The match starts at 12.30pm with the hammer. The first track event, the 400m hurdles, is at 2.15pm. On Monday, Hercules Wimbledon compete in their final Southern Veterans League Mid-London Division match at Battersea Park, starting at 6.30pm.