Easy Speedy Run

I just finished a 4.343km running that lasted about 0hh:23mm:45ss !

I have been reading SpeedRunner and am now trying to implement some speed work into my training sessions.

A lot of people don't believe its not really worthwhile to do speed work, but I have always been of the mind that the math tells me to do speed work:

• I want to run 10km in 40 minutes
• So I need to be able to run 1km in 4 minutes
• So I need to be able to run 400m in 90 seconds
• So I need to be able to run 100m in 22 seconds(Continuously)
  = Need to do Speed Work!!!

So I am not trying to hard, but thinking on some easier days I could do a lunch time workout where I incorporate some sprints and drills from the book. So today's workout was:
Warm Up: 1.2km
Drills:

• Skipping 30m, followed by Strides at 90% for 30m
• High Skipping 30m, followed by Strides at 90% for 30m
• High Knee Marching 15m, followed by Strides at 90% for 30m
• High Knees 30m, followed by Strides at 90% for 30m
• Quick Feed Drill 15m, followed by Strides at 90% for 30m
• Butt Kick Drill 30m, followed by Strides at 90% for 30m
  Main Set:
  2 x 20 seconds sprinting(All Out), rest for 2 to 3 minutes between each sprint
  2 x 20 seconds hill sprint(All Out), rest for 2 to 3 minutes between each sprint
  Cool down run for 800m

Will keep you posted with my progress as the book says I should be seeing improvements from the first time I do the workouts.
Check out some detailed info at my EXHAUST page
Join me in testing out EXHAUST!