Friday Evening - 6.30pm - Cold
Treadmill Interval Session
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks
2 x strides (50/70m)

5 x 45s quick relaxed with 90s walk recovery
followed by 400m with last 100 a sprint home.

200m brisk walk to cooldown.

Wednesday Evening - 6.30pm - Cold
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps/
Running A's and block starts.
3 x strides 40/50/60m

400m race - 2nd in 62.64 (PB - 62.09)
200m easy jog
100m Hcp - 2nd in 13.38

3 x 400m quick relaxed (around 82-3s each).

Monday Evening - 6pm - Cool
Pyramid Interval Session
Warmup 800m slow jogging pace followed by

800 - 2mins - 800 - 2mins (avg - 5:10 pace)
400 - 90s - 400 - 90s - 400 - 90s (quick relaxed)
200 - 90s - 200 (quicker relaxed)

Cooldown 400m slow jogging pace.
Again something a little different to keep it
interesting!

Sunday Evening - 6.15pm - Cool
Tempo Session (Treadmill)
Warmup 800m slow jogging pace followed by
3 sets of high knees and bum kicks
2 x 60m strides

60s++60s++60++60s++60s++++
(60 seconds at quick relaxed pace - incline 4 degs)
400m quick relaxed increasing to a sprint home
200m brisk walk to cooldown.

Friday Evening - 6.15pm - Cold
Treadmill Session
Warmup 800m slow jogging pace followed by
300++300++300++++300++++300+++
400m slow jogging to cooldown.
This session was a bit stuffed up - i was
trying to program a session on the tready
and it didn't quite come out right.
Will have to fine tune it a bit better!



Wednesday Evening - 6.30pm - Cold
Knox Masters
Warmup 800m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A's
3 x strides 40/50/60m and a couple of practice
starts etc.
200m Hcp (1st of SCR in 27.44) followed about
20 mins later by -
80m Hcp (3rd SCR in 10.54PB) other 2 runners ran
65 and 70m respectively.

2 x 400m in quick relaxed pace (69/75) with around
10mins break in between.

Tuesday Evening - 6.30pm - Cool
Split Run Session
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks

300m - 30s - 150m

400m slow jogging pace to cooldown.

Saturday Evening - 7pm - Cold
Tempo Session
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks
3 x strides (50/60/70m)

200++200++200++ (+ = 30s)
200++200++200+++ (quick relaxed pace)

400m slow jogging pace to cooldown

Friday Evening - 6.15PM - Cool
Interval Session
Warmup 800m slow jogging pace followed by
3 x strides 50/60/80m

400++400++400+++ (+ = 30s)

800 slow jogging pace to cooldown.

Wednesday Evening - 6.30pm - Cool
Knox Masters
Warmup 800m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A's
3 x strides 30/40/50m and 2 x practice starts

150m - 1st in 19.11
70m - 1st - 9.22PB

300m quick relaxed in 64
400m - 70s pushing along

400m slow jogging pace to finish.

Monday Evening - 6.15pm - Cool
Interval Session
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks
3 x strides 40/60/80m

600m(quick relaxed) - 90s - 300m(quicker relaxed)

400m slow jogging pace to cooldown.

Again thought i would try something a little different
to keep things interesting.

Saturday Afternoon - 3pm - Mild
Tempo Session
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks and goosesteps.
3 x strides 40/50/60m

200++200++200++ (200's in 35)
200++200++200+++

400m slow jogging pace followed by
100 goosesteps to finish.

Friday Evening - 5pm - Cool
Just a 3km run tonight in 16:31. I've been feeling
very tired and lethargic lately and this was an
attempt to get the system going - We'll see.

Wednesday Evening - 6.30pm - Cool/Mild
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees/bum kicks/goosesteps
and Running A's
3 x Strides - 30/40/50m

300m in 44.6 - feeling really tired tonight so
the slowish time was not unexpected.
100 easy jog to loosen up
80m in 10.47 which i was quite happy with.

I didn't do anything else tonight as i was on
duty so i fired the gun for a couple of races
and did other duty stuff.

Saturday Evening - 6.45pm - Cool
Split Run Session
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A's.
3 x strides - 40/50/60m

300m(quick) - 30s - 150m(quicker)

400m slow jogging and 100 goosesteps to
finish.