Milo Apex Season 7: Week 9 at a Glance

I've been a bum for the whole 8th week training days (session #s 20-21) as I was chasing my previous under-time from office, the previous Weekend was also a pure resting days for me aside, Milo Apex did not also have a weekend training in observance of the All Soul's Holiday.
So here's a walk-through of our 9th week training for Milo Apex Quezon City, where most of us were glad that we've had our first speed drills. This is one of those trainings I've been missing from the 5th Season since we've been concentrating a lot with Core, Strength, and VO2Max workouts.
1st Day (Session #22, Nov. 4):
Warmup run:
2-km relax pace from apartment to Quezon Memorial Circle
Theraband Warmups (10 counts each):

1. Overhead arm lifts (spine extension) + sideways theraband pull
2. Overhead arm lifts (spine extension) + backwards theraband pull
3. Theraband single-leg lifts (controlled motion)
4. Theraband single-leg lifts (fast/reactive motion)
5. Theraband single-leg backward hip extension (hip flexor extension, controlled motion)
6. Theraband single-leg backward hip extension (hip flexor extension, fast/reactive motion)
7. Theraband single-leg side extension (leg abduction, controlled motion)
8. Theraband single-leg side extension (leg abduction, fast/reactive motion)
9. Theraband Knee highs (theraband tied on legs)
10. Theraband Knee highs (without theraband)

Workouts (2-minutes each, 2-sets circuit):

1. Single-leg hops
2. Squat jumps
3. Back drag tire pull
4. Rope power slam
5. Alternating staggard push-up
6. M-sprints (forward run, backward pedal)

Finale:

• 2-km race pace going home
• Static stretching cooldown (20-counts per stretch)

2nd Day (Session #23, Nov. 6): Speed Workout
Warmup run:
2-km relax pace from apartment to Quezon Memorial Circle
Theraband Warmups (10 to 20 counts each):

1. Arm rotations
2. Trunk rotations
3. Leg swings
4. Theraband chest-fly squats
5. Theraband overhead + pull-down squats (spine decompression)
6. Theraband single-leg lifts (controlled motion)
7. Theraband single-leg lifts (fast/reactive motion)
8. Theraband single-leg backward hip extension (hip flexor extension, controlled motion)
9. Theraband single-leg backward hip extension (hip flexor extension, fast/reactive motion)
10. Theraband single-leg side extension (leg abduction, controlled motion)
11. Theraband single-leg side extension (leg abduction, fast/reactive motion)
12. Theraband-resisted jog-on-place
13. Theraband-resisted sprint-on-place (forward lean)
14. Theraband-resisted alternating forward lunge w/floor touches

Plyometric Workouts (3-minutes each, 1-set circuit):

1. Horizontal-hang alternate grip pull-ups
2. Walking lunges with theraband side twists
3. Theraband-resisted ladders: high knees, side laterals, in-out squats, forward-back steps
4. Alternating staggard push-up
5. Benched single-leg lifts

Running Speed Workouts:

• 2x400 moderate speed
• 2x200 sprints
• 3x200 normal pace

Finale:

• 2-km race pace going home
• Static stretching cooldown (20-counts per stretch)

3rd Day (Session #23, Nov. 6): Speed Workout
16K LSD at UP (heartbreak hill route)