A one-off session to introduce plyometric work to your training programme. Ideally this session should be completed close to a set of steps or a low wall or kerb.  A park with a short circuit, or out and back stretch is all that’s required for the run bit. 

Check out this link for more information https://mirafit.co.uk/blog/plyometric-exercises-for-runners/ 

SET 1 

- 3mins easy run RPE 6-6.5

- 4 x jump up onto step or low wall (step back down)

- 4 x jump down from step (step back up) 

- 3mins steady run RPE 7-7.5 

- repeat jumps 

SET 2

- 3mins steady run 7 -7.5RPE 

- 4 x hop (each leg) up onto step or low wall 

(step back down) 

- 4 x hop (each leg) down from step (step back up)

- 3mins close to race pace run RPE 8-8.5

- repeat hops  

SET 3

- 3mins close to race pace run RPE 8-8.5

- 4 x jump forwards - control landing

- 4 x hop (each leg) forwards - control landing 

- 3mins race pace run RPE 8.5-9

- repeat jumps + hops 

- 3mins @ choice pace