Two 50 per cent runsSet up two markers six to eight metres apart, and perform all drills between the markers (except Pogo Jumps). Take five to 10 seconds' rest at the end of each length. After completing the routine, take a few minutes' rest

warming up your ammo first. "The large forces involved with plyometrics mean the risk of injury is higher if you don't prepare properly," warns Learney. "A plyo session must be preceded by a 15-minute dynamic warm-up routine. This should include mobility

Excuses take seconds to make but can mean years of wasted training time. RW has turned the best get-out clauses into reasons to run today - so consider those excuses excused."It's too cold outside"Warm up insideIn the winter, each big breath can