A really lovely autumnal afternoon for our Saturday interval session in Finsbury Park. We were joined by Kapil, Sam, John and Matthew for our "5, 4, 3, 2, 1" workout.

The exercise was as follows:

5 minutes easy running (50% effort, easy breathing)

30 seconds walking

4 minutes moderate running (60% effort, a bit harder- pace for an hour of running)

30 seconds walking

3 minutes threshold pace (70% effort- 1 hour- 10km effort)

30 seconds walking

2 minutes hard effort (80% effort- 5km parkrun pace!)

30 seconds walking

1 minute max effort (90% effort, nearly sprinting, but still controlled)

3 minutes total rest

Repeat x 2

Our team did a cracking job, effectively switching between paces during the session, and making the most of the rest short time intervals between each rep.

Great work all!

(We also bumped into GG legend Patrick too!)