Saturday evening - 1km speed endurance.
Warmup 1.5km's slow jogging pace then
1 x 1km making sure that i ran a negative
split in 3:29. Then a cooldown jog of 1.5km
and a set of reverse arm pullups to finish.
A good solid day of training broken up into
three parts all of which felt pretty good.
I think i'm finally back to where i was before
i had the three day break. The main aim
of my training at the moment is to improve
my strength for the 800m/half mile. I need
to be able to run at a faster cruising speed
for the first lap and then gradually increase
the pace at the 400m and really pour it on
from about the 150m.


Saturday afternoon - core strength.
Around an hour of core strength exercises
consisting of a variety of heavy bag, crunches,
situps, medicine ball, dumbbell exercises
and pushups in a good solid session to try
and improve my stomach muscle strength.


Saturday morning - treadmill 3km run
warmup 1.5km's slow jogging pace then
1 x 3km's timed treadmill run in 11:49PB
followed by a cooldown jog of 1km and a
set of chairdips and pullups to finish off.