So today I tested my 2.4km run time.. barely made it under 11 minutes.
This was outside on an uneven road and not the best conditions (cold, wet, rocks in shoes)
Not making excuses, but the real test will be on an indoor track.
Anyways, I def noticed that my legs weren't hurting or getting sore.. thanks squats.
I seem to have issues bringing my knees up fast and high, so plyo is probably in order.
I'm thinking ?vertical jumps/step ups/leg raises? before leg sessions, 200/400/800m sprints on Wednesdays (on a Mon/Tues Thurs/Fri training schedule) and then an easy/moderate 5k on sundays.
Shouldn't be too too long to reduce my time, I haven't done any real cardio in the past year. I used to run (last year) and did 5km in low 26mins, so the potential is there.