With perfect weather for a lovely sunny Sunday speed session, 13 GGers put the pedal to the metal in a guided speed session that was all about the gear changes.

After a warm up, we started with 8 minutes of running alternating a minute at a time of hard running and recovery jogging thinking particularly about that change in pace.

The next speed peak came shortly afterwards as we started with 2 minutes at 60% of effort, gradually bringing down the length of the sprint, but upping the effort. Check out Paul's pace chart in the photos to see how hard everybody was motoring!

There was just time to park up somewhere to cool down and recover with some stretches before finishing up for the day. Well done everybody, great running today. Let me know if you have any questions or feedback, and hopefully see you next time!