Running intervals in Bushy Park London - W Jack Rowe - Stephen Scullion - Olympic marathoner

Aug 13, 2025

This is a quick summary of “Running intervals in Bushy Park London - W Jack Rowe” from Stephen Scullion - Olympic marathoner. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

Focus on classic interval training: 6 × 1‑mile repeats with very short (≈1 min) recovery jogs. This type of workout is a staple for a reason, and you can learn more about the science behind it in our guide to Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
Target pace is around 5 min per mile (≈8 min/km) – start a bit slower to settle in, then hold steady.
Use the mixed terrain of Bushy Park (grass, paths, slight hills) to build strength and mental toughness.
Mental tip: don’t be hard on yourself if early reps feel tough – treat them as a warm‑up and keep pushing.
Consistency and patience are emphasized over the long term; small, regular sessions add up.

Workout Example:

Warm‑up 10‑15 min easy jog + a few strides.
6 × 1‑mile (1.6 km) intervals at ~5 min/mi pace.
Recovery 1 min easy jog between each mile.
Cool‑down 5‑10 min easy jog. Adjust the pace to match your current fitness – e.g., 5:30 min/mi if you’re newer, or 4:45 min/mi for a stronger base. Use the Pacing app to set your own target paces. This session is a fantastic building block for longer races; for more specific strategies, see our guide on Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.

Practical Tips:

If the first reps feel hard, give yourself permission to ease into the session – the goal is to find a rhythm.
Keep the recovery short to maintain aerobic pressure while still allowing a brief reset.
Track heart rate; aim for a moderate effort (around 80‑85 % of max) to stay in the aerobic zone.
Use the park’s varied surface to stay injury‑free and add strength work.

Closing Note: Grab a friend, head to your local park, and try this interval session today – and feel free to customize the distances and paces in the Pacing app to suit your level. You’ll get a solid boost in speed and confidence, which is a key part of Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time and will have you ready for your next long run