The armed robber who went straight: John McAvoy was born into the criminal life. Here's how he escaped it

"There's an airlock where door locks were operated remotely to prevent hostage taking. The spur on the HSU is small, with around eight cells, low ceilings and fluorescent lights. We used to call it the submarine, recalls McAvoy. There's no real natural sunlight. One of the wings hasn't got any windows at all. It's very, very claustrophobic. There was an exercise yard, but the sky was blocked out by security wire."

"It was 2007, he was 24, and he had been arrested for firearms offences and conspiracy to commit robbery. He knew he was facing a long stretch inside, having previously served three years for possession of a firearm. He also knew his only chance of running was through the hospital wing, so had spent the day lying to guards, pretending that he had sustained a concussion during his arrest."

John McAvoy was arrested in 2007 at age 24 for firearms offences and conspiracy to commit robbery, having previously served three years for firearm possession. He attempted to reach the hospital wing by feigning a concussion but was placed in Belmarsh's high-security unit (HSU). The HSU featured low ceilings, fluorescent lights, little natural sunlight, and an exercise yard whose sky was blocked by security wire, creating a claustrophobic environment alongside inmates such as Abu Hamza and failed 21/7 bombers. McAvoy spent nearly a decade in prison overall and used the prison gym to become an endurance athlete, setting three world records and seven British rowing records by his 2012 release.

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