Monday Evening - Leg Speed/Drills (3km/8km)
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 -
10.13/10.14/9.84/9.91/9.64 (quick times tonight!)
3 x 30m block starts followed by a cooldown jog of
1.2kms and a set of reverse arm pullups to finish.
I'm a little surprised by those times tonight as i
have felt a bit off today and didn't feel very fast.
Total distance run 3kms