YOUR TRAINING PLAN TO FORGE SPEED

You’ll run three days a week in this programme from Nike running trainer Jes Woods. Do each workout once a week, continuing your normal lifting schedule.

THE LADDER

Run 600m, then jog 200m. Run 400m, then jog 200m. Run 200m, then jog 200m. Repeat 3 times.

200 MADNESS

Run 16x 200m sprints, aiming to finish each in under 40 secs. Jog 200m after each.

FAST 400S

Run 10x 400m sprints. Aim to finish each in 80 secs. Jog 200m after each.