I’m really keen to get more plyometrics into my runners plan. I watched a study yesterday. 2 groups of runners around 50 mins for 10k. I think it was a 10 week study. One group trained as normal, the others skipped for 5 mins (with breaks) before each run. The skipping group improved by 3.6%, which is almost the same gains we make from switching to carbon shoes. So any kind of plyometrics is great.