Snakes and ladders is about raw speed. We will use School hill from the grit bin upwards and do sprints starting from short to long (no more than 24 seconds) up the hill with walking recoveries. 3 sets in total. Strength work to finish and then limp back to the club. This will a) improve your top speed and is excellent for those runners who have ‘one pace’ and b) help potentiate your fast twitch fibres to facilitate endurance running.
