With the last of the guided sessions, you guys gave it your all for a hard speed workout - well done!

The session was split into three sections, starting off with 10 sets of 20 seconds which really got our heart rates going and our muscles working. The next phase was 5 X one minute of hard running, aiming to get back to our start position each time. We finished off with 8 different length intervals, varying effort level each time.

Speed sessions are not the easiest part of training, but they really are beneficial to us runners! They help us run more efficiently (therefore reducing injury risk), increase V02 max, builds leg strength and gets you, ultimately, to run faster!

Great to see your faces today everybody - thanks for the excellent post run photos!

Well done, and have a very happy Sunday.