After all the fun and silliness of our recent sessions, I decided it was time for some proper training.

So we went with a classic session for 5k speed - 6 x 3 minutes.

3 minutes is short enough that you can go pretty hard, but long enough that you if you go flat out you're going to suffer later on.

Everyone who attempted it (apart from me!) seemed to really enjoy the variation and hopefully it will help to inject a bit of speed into your running.

I definitely felt like the recoveries were getting shorter, which probably just means I set off a bit too quick!

I'm going to keep mixing it up, so expect more silly challenges over the next few weeks, mixed in with a few more serious training sessions.

Look forward to seeing you get involved in the relay on Saturday!