Joe Cooper says, “To improve explosive speed and power, don’t head straight to the gym. Your own body weight and the great outdoors are the only tools you’ll need, along with a willingness to put some effort in. Using these components and the three exercises (right) will enable you to run faster for longer on differing gradients. Expect to generate the ability to make the most of more ‘runnable’ sections after an arduous climb, and to develop an increased ability to cope with jumps, steps and lateral movements at higher speeds."
1 Uber lunge
Start in a lunge position, heel lifted behind you. Do a deep lunge and at the lowest point power up with both legs to jump into a split stance, feet shoulder width apart. Repeat with the other leg. Alternate legs for 3 x 20 reps.
2 Power jumps
Start in a wide stance. Do a deep squat and power through the lower body to jump, getting full extension/pushing hips forward, then back to a squat. Focus on activating your muscles and landing gently. Do 3 x 15 reps.
3 Triple speed hills
Mark 100m on a hill. Jog slowly uphill for 30m, three-quarter pace for 30m, full sprint for 40m. Slow walk back to the start. Recovery time between reps is roughly twice the time taken for each hill rep. Repeat 8 times.