2 hours

Managed 2 hours running work out. Not as amazing as it sounds, but I think I'll be happy. Knee hurts a little bit but I'm not surprised. I pushed it to the edge today. Here:

Total distance covered: ? (I'd guess around 4-5 km)
Stop 1: Jumping
1-leg: 2x 10 +20 reps
2-leg: 2x 20 front + 3x 20 side
Hurdle
2-leg: 2x 10 front; 3x10 side
Stop 2: Running drills
3x ca 20 m each:
High knee drill
Knee-kick
Sideway 'karaoke' running drill
Backwards running
Accelerating sprint
Stop 3: Stairs
5x 5 laps ca 10 steps
Stop 4: Intervals
30x 10 seconds (stopped to rest every once in a while)
Also: brief stop to test jumping skills on a higher 'box'. Good result.

As you can see, not a whole lot of running per se, but I did run between stops and in all fairness I think I have to start doing these things. Knee hurts like hell now but I'll smack on some painkiller gel and take it easy. Tomorrow is gym session again and I'll refrain from any jumping exercises. More squats and balance will be done. I also realise that yes, I will have to do serious running at some point, and yes, I will have to increase the distance in these drills above. But for now, let's be content shall we?

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