Monday Evening - Leg Speed/Drills (3)
As i wont be running in the morning because of the World Cup
match, I decided to do a session this evening. This session
is very speed intensive but not very taxing or energy sapping.
Warmup around 1.2kms slow jogging pace then
5 x 30m high knees
5 x 30m bum kicks
5 x 50m double step ladder to cone circuit
The times for these are -
12.10/11.79/12.11/11.61/11.33
8 x single step ladder runs
Cooldown jog of around 1.2km to finish off.
This is a great workout to improve leg speed and is
aimed primarily at improving my 200m running.