Track and Towpath (January Challenge) - Naqi Laps at Emirates Stadium

Come and join Area Activator and UK Coach in Running Fitness (CiRF) Simon for a fun mixed pace training session

Our plan is to meet up outside The Arsenal Community Hub at 7.50am, before enjoying an easy jog and dynamic warm up at approximately 8am.

Our session is as follows:

This particular interval session is inspired by Naqi Rizvi's workouts at our Achilles International UK group runs (see the photos on this page!)

Part 1

7 x 25 seconds hill sprints up the Arsenal Slopes

Easy jog back down to the bottom of the slope near Benwell Road before repeating each rep

Part 2

7 minutes of mixed pace intervals around the Emirates Stadium concourse

2 reps, with 2 minutes recovery walking (18 minutes total duration)

During our Naqi Laps, we use the statues around the loop to indicate different changes in pace:

Tony Adams to Danny Fiszmann:

Steady aerobic endurance pace - easy breathing (50% effort)

Danny Fiszmann to Dennis Bergkamp:

Tempo pace - 70% effort - feeling a bit harder

Dennis Bergkamp to Tony Adams

Threshold pace- potential 10km target - 80% effort - harder again, but not sprinting

And back to Steady pace - 50% effort

Afterwards, we will make a trip back to Rindo Coffee, Holloway Road for refreshments and snacks!

Track and Towpath at the Runthrough Victoria Park 10km

To celebrate a month of specific workouts, Track and Towpath will be attending the Runthrough Victoria Park 10km on Sunday 1st February 2026!

Click here for more info!

https://www.goodgym.org/v3/sessions/track-and-towpath-runthrough-victoria-park-10km-february-2026