Tuesday Evening - Leg Speed (1.5/25.5/38.5km)
A short warmup jog followed by
4 x high knee skipping
4 x bum kicks
5 x double stepladder runs - concentrating on
very fast leg speed.
A short cooldown jog.
About 1.5kms total.


Tuesday Morning - Medium Street Run (10/24/37km)
10kms in 56:36


Monday Evening - Treadmill Hills (4/14/27km)
1.2km warmup easy pace
2.4km hills 12/4/12/4 degrees alternating
0.4km cooldown easy pace.


Monday Morning - Medium Street Run (10/10/23km)
10kms in 56:20