16 runners ran 5 km to paint raised beds for growing project.

Last night was our last session helping Netil House make planters for local adoption and veg growing. Over the 3 sessions GoodGymers have also worked on their running form, speed and endurance with a series of testing run intervals.

This week there was no let up with the fast and furious pace. A dynamic half mile lap (0.8 km) to Netil Market, along Westgate, Sheep Lane, Andrews Road and Broadway Market, set the scene.

The GoodGymers quickly split into 4 teams of 4. They were then set with the challenge of painting the planters, taking the remainder of the planks up 5 stories to the Netil House rooftop (approx. 100 steps, which is a great way of improving your running speed and endurance) and completing 4 more half mile laps at tempo.

"tackle the challenge" Chad got stuck in with Cat, Shaun and Petronella. Hannah and Erin teamed up with seasoned GoodGymers Jasmine and Fiona Phil teamed up with with David and Caroline, and Aimme, Phil, Kate and Lauren battled it out running along the streets of London Fields.

Before starting, each team agreed the best way to tackle the challenge amongst themselves. Was it better to run all the planks up to the rooftop, to run all 4 laps hard together or to run 1 lap, then paint, then step….Whatever the combo, heart rates were keep high, glutes and legs stung with running up the steps, and recovery time was kept short.

"loads of new faces"

There was loads of new faces so it was a great task to get people mixing and chatting. Some had come having seen a Timeout article about the GoodGym and wanted to know more about Coach Runs. Hana our task host, starred in amazement at the energy showed by the runners - coming up with strategies, running fast and charging up the steps to the wonderful 360 degree views of London. Not much time to admire the views as runners were keen to keep each other motivated, moving and warm.

We finished the session with a cool down lap before stretching and chatting back at Coffee Is My Cup of Tea.

Thanks everyone for helping out and working hard on the run intervals. Hopefully it's helped demonstrate you often have more in the tank than you think, and it may help you spice up some of your own training for races.

You'll also be able to see your good work soon in Netil Market as planters get adopted and veg starts growing in the new year.

See you all next week for a 7 km run to garden for an estate allotment in Stoke Newington.

Ade Aboaba