THE WORK OUT
This month, get up to speed with three drills designed to boost stride length and strengthen leg power Three exercises lasting 8–10secs. For best results complete on a track or flat, straight field, after warming-up properly. The workout/ rest ratio is 1:5, so 8–10secs of high-intensity work followed by 40–50secs of rest.
Exaggerate running action by springing from step to step and getting more lift over a 30-40m distance. Rest as you walk back to the start.
Works acceleration and multidirectional speed. Put six cones diagonally across a 50–60m track. Sprint, weaving between the cones for 10 sets.
Ten sets of 30m sprints giving it everything you’ve got. Leave nothing in the tank.