Tuesday Afternoon - Leg Speed/Drills (3km/16km)
Warmup 1.3kms slow jogging pace then
5 x 30m high knee skipping
5 x 30m bum kicks
5 x double stepladder runs timed at -
10.81/10.88/10.56/10.51/10.65
3 x 30m block starts followed by a couple of runs
over some makeshift hurdles in my driveway.
To finish off a cooldown jog of around 1km.
Total distance run - 3kms