Bit of a change around this week - we're doing the hill reps first (and last) - 5 sets of 60s or the left path at Springfield Park, starting every 2.5 mins then 2 x 10 mins or 2k of tempo (with 2 mins recovery in between) -and then another 5 sets of 60s or the left path.

Download the recording, plug your earphones in and listen to it on the run. I'm a bit quiet this week (it's a tough session!)

It's a perfect session for Springfield Hill/Walthamstow Marshes - you can do the tempo in the same place as we did in Episodes 4 and 7, this time though it's 5 hill reps first then cross the horseshoe bridge for the tempo - Head back down the gravel path with the canal on your right, turning left to the aqueduct path, and then head all the way along the embankment to just before the underpass. I took 10 minutes, you can all beat that.

Timings

• Hill reps start at 5 mins
• Tempo starts at c.19 mins
• Hill reps start at c. 46 mins

Thanks everyone!

Steve

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