2 runners braved the minus temperatures to get fit on a dark Thursday evening in Lewisham!

It. Was. FREEZING. I was stood outside New Cross Gate station wondering if anyone was actually going to be brave enough to show up, and at just after 6:45, I was approached by the lovely Muinat! We waited a little longer to see if there were any other brave souls but it got to 6.55 headed to the park to get started, and more importantly, GET WARM!!!

We started with a light jog up and down the path followed by a few basic drills. Once we were nice and warmed up, we began with some increased time sprints. Starting at 6 seconds, Muinat ran at approx 80% effort and then walked back to the starting point. Then we built it up and added 2 seconds each time, all the way up until 30 seconds. She did amazing!!

Circuits!

After a little breather, I put together a little circuit. I finally made use of the agility ladder that I got for Christmas (hooray!) and did some quick in and out steps, followed by some cone shuttle runs, then some good old basic squats, some walking lunges and lastly some step ups on a nearby boulder. 45 seconds for each exercise with 1 minute rest between each round. 3 rounds and Muinat was pretty puffed!!

200m repeats!

Next we did 3 lots of 200m, the first and second at around 60% effort and the third one at 90% effort. Muinat did this 3 times through and she could see the end was nearly in sight!!

The last few minutes was spent doing one round of Tabata alternating between squat jumps and high knees just to use up any extra energy that was left over! And that was that!!!

Amazing job Muinat! Thanks so much for keeping me company on such a freezing cold evening! You should be so proud of yourself for making it out and doing so well. It was lovely to meet you and hopefully see you at a Greenwich GoodGym run soon!