Eng­land Ath­let­ics coach Tom Craggs sup­plied us with his drill for beat­ing your 5K time

Men's Health (UK) - - Gym Awards 2018 -

“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.

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