Friday Evening - Leg Speed/Drills (3km/59km)
Warmup 1.2kms slow jogging pace then
5 x 30m high knee skipping
5 x 30m bum kicks
5 x double stepladder runs timed at -
10.46/10.36/10.19/10.01/10.04 (very pleased with
these runs tonight - legs felt very fast)
4 x 30m block starts (first 3 with stepladder also)
A cooldown run of 1.2kms slow jogging pace and
a set of reverse arm pullups to finish off.
Total distance 3kms.


Friday Morning - Treadmill Hills (5km/56km)
Warmup 1.3kms slow jogging pace then
2.5kms of hill running on the treadmill with one minute
at 12degs followed by one minute at 4degs repeated
continuously for 16mins. Then a cooldown jog of 1.2kms
followed by a set of chairdips and pullups to finish off.
Total distance run 5kms.