Speed and Strength 1:00:00 [4] 4.0 mi (15:00 / mi)
warm up.
10 x 30s steady, 30s 10k pace, 30s 5k pace (I have no idea pacing wise - slow, a bit faster, a bit faster still)
strength exercises - split squats L, squats, split squats R, squats, plank, plank with shoulder taps, gorilla, gorilla jumps, lunge, lunge jumps.
10 mins of 2 hops L, 2 hops R, 25m sprint, 40m recovery, 2 bunny hops, 25m sprint, 40m recovery and back to the beginning again.
warm down.
Sub-freezing the whole time but I was warm enough after about 3 or 4 iterations of the first exercise.