This week's GG Islington fitness challenge was a100m strides session, a great way to mix up your pace and tempo, in the middle of a long run, or as a structured speed workout.

Here is an example set-up for this session:

• Run 100m hard effort (imagine a 5km effort), followed by a 100m jog/walk active recovery.

• Repeat for 5-10 minutes.

• 2 min rest after the 5-10 min rep.

• Repeat for 3 reps total.

Attempt to maintain the same pace for the hard 100m efforts between rep 1 to rep 3.

(15- 30 minutes total running, 6 minutes rest)

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Super running team Abi and Dom used Caledonian Park as a running route for their workout (8 mins x 3). Sally returned to the outer perimeter of Parliament Hill track as a base for her interval session (hopefully some day soon we can use the track itself!).

Becca made a trip to the Emirates Stadium (GG Islington's HQ) as a location for her intervals- and set a new 1km personal best in the process!

Kike battled against some headwinds to complete her session around Islington, and Steve added his 100m intervals during a longer run near Finsbury Park. Trainer Simon completed his workout around Beckton District Park, on the Beckton 700m track (which has purpose built 100m markers around the route).

Congratulations everyone, smashing running!

This week's challenge will be Pyramid Sessions. Sign up here to get involved.