BEAT YOUR BEST TIME
England Athletics coach Tom Craggs supplied us with his drill for beating your 5K time
“Distance work strengthens your muscles, heart and lungs,” says Craggs. “But to fire them all up over a short distance, such as a 5K, you must also train your nerves and synapses.” For that, resort to a speed ladder. Drill 1/ Practise running through the rungs, keeping your steps quick and light. Run forward first, then laterally for a greater test of coordination. Drill 2/ Now, repeat with speedy single-leg hops, swapping legs after each length. Bonus: this will build up your core stability, too.