Wednesday Evening - 6.30pm - Cold/Rainy
Knox Masters
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 and a few practice starts

200m race - 1st in 27.40 (outside lane of 5)
200m slow jogging to loosen up
320m as part of a 50sec NOSP (name own start pos)
I ran that at a quick relaxed pace sprinting hard from
the 120m.
2 laps of walking to cooldown.
I have had the flu or something similar since Monday
and nearly didn't go so it was a light evening.

Wednesday Evening - 6.30pm - Cold
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
running A's.
Several strides up to 60 or 70m
400m as part of a 3 x 400 relay (in around 64s)
200m of slow jogging to flush the legs out a little
A number of 20 and 30m hard accel runs from a
block start working on technique.

Monday Evening - 6.25 - Cold
Tempo Session
Warmup 400m slow jogging pace followed by
2 sets of high knees and bum kicks
2 x strides 50/70m

200++200++200++200
++200++200++250+++

400m slow jogging to cooldown

Wednesday Evening - 6.30pm - Cold
Knox Masters
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 and some practice starts

200m - 1st in 27.28 (running in outside lane of 5)
200m slow jogging pace to loosen up then -
350m quick relaxed sprinting hard for the last 120m
200m slow jogging pace to loosen up again
2 x 30m practice start accel hard
2 x 40m practice start accel hard

Tuesday Evening - 6.30pm - Cold
Core Strength/Overall fitness
Boxing Bags 6 x 3min rds
speedball/floor-ceiling/heavy bag
As this was the first time in a long
time for this session, rds 3,4 and 5
were for 2mins instead of 3.

Monday Evening - 6.15pm - Cool/Mild
Split Run Session
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks
3 x strides 40/50/60m

300m (quick relaxed) -30s - 150m (fast) then
around 5mins active recovery followed by
120m @ 12degs incline (fast)

200m brisk walking to cooldown

Friday Evening - 6pm - Cold
Tempo Session
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks
3 x strides 40/50/60m

200++200++200++200
++200++200++250+++

400m slow jogging pace to cooldown.

Wednesday Evening - 6.30pm - Cold
Knox Masters
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 and some practice starts

300m race - 1st in 44.16
around 200m of easy jogging between races
110m Hcp - 1st not timed off -4 (106m)

400m relaxed in 90s followed about 8mins later by
120m @ 95% and some walking to cooldown.

Monday Evening - 7pm - Cold
Tempo Session
Warmup 400m slow jogging pace followed by
2 sets of high knees and bum kicks
2 x strides 40/60m

200++200++200++200
++200++200++250+++

400m of slow jogging to cooldown.

Tonight i paid particular attention to getting
my arms to swing more correctly.

Saturday Afternoon - 3pm - Cool
Speed/Form (Knox Aths Track)
Warmup around 12 x 30m strides
followed by some bum kicks and a
few high knees etc.
Some work on practice starts and
getting away quickly.
2 x 40m 100% racing another runner.

Today's session was a bit jumbled and
messy but i got 2 good 40m runs in.
Strangely my quads were very sore
today right from the start and must be
leftover from Wednesday nights racing.

Wednesday Evening - 6.30PM - Cold
Knox Masters
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) plus several block starts.

100m Hcp - 3rd off SCR in 13.16
60m - 1st in 8.17

600m run at a solid but relaxed pace followed
around 2mins later with 400m at similar pace
followed around 2mins later with 200m again at
a similar pace.
Several practise starts out to 20 and 30m to
work on getting away fast.
200m slow jogging to cooldown

Monday Evening - 6.30pm - Cold
Interval Session
Warmup 400m slow jogging pace followed by
3 x high knees and bum kicks
3 x strides 40/50/60m

500+++500+++500 (steady state pace)

A brisk walk to cooldown.
I have had around 3 weeks or so of interrupted
training so i need to gradually get into it again.