Sunday Afternoon - 3pm - Wind/Rain
Short Speed then Weights
Warmup 400m slow jogging pace followed by
3 sets of bum kicks/high knees/goosesteps
3 x 40m strides
Quite a lot of practice starts with blocks working
on technique.
2 x 60m sprints timed at a tick over 8.5 each.
A few more practice starts.

A little tired for this session but it's my last until
Wednesday so i got in some time down at the
track.

Weights (shortly after getting home)
5 x 6 movement box jump runs
Deadlifts 1s x 2r x 80kgs/2s x 3r x 80kgs
Dumbbell Shoulder Press 1s x 15r x 35kgs

Saturday Afternoon - 4.30pm - Mild
Leg Speed/Power and Weights
Warmup 7 or 8mins of basketball
2 sets of high knees and bum kicks
5 x 20m stepladder leg speed runs
(10m up and back)
6 x 10m block start practice
6 x complex box jump runs with 6
various jumps in each run
5 x standing long jumps
Shoulder Press - 1s x 13r x 35kgs
Deadlifts - 1s x 1r x 80kgs/1s x 2r x 80
2s x 3r x 80

Friday Evening - 7pm - Cool/Mild
Split Run plus weights
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks with either
dips/chinups/pushups between each.
2 x strides 60/80m

200m - 2mins - 200m (95%/98%)

400m slow jogging pace to cooldown
Shoulder Press 1s x 12r x 35kgs DB's
Deadlifts 2s x 1r x 80kgs/1s x 2r x 80lgs
1s x 3r x 80kgs

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 a few practice starts

400m race - 2nd in 64s
40s NOSP (name own start pos) ran 280m in 41s
3 x 30m practice start and accels
1 x 50m flat out.

Later after getting home -
Deadlifts - 4s x 1r x 80kgs (did these tonight so
i can have a complete rest day tomorrow)

My legs were very heavy tonight - felt like boat
anchors and i started to feel it half way through
the 400m. I went out hard and felt like i was just
about walking the last 100 it was so slow.
Obviously the recent addition of deadlifts etc has
made my legs tired and i have not had enough
recovery to race. I will adjust when i lift and i'm
sure i'll get used to it as i go along. Just the
usual trial and error for me.
Interestingly, the first 200 of the 400 tonight did
feel very fast though.

Monday Evening - 7pm - Mild(Indoor)
Split Run and Weights Session
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks
1 sets of each dips/chinups/pushups
2 x strides 60/80m

300m - 30s - 150m (fast relaxed/flat out)

400m slow jogging pace to cooldown
Various abs work on the Power Tower
Push Press 1s x 15r x 35kgs
Deadlifts 1s x 1r x 60kgs/1s x 2r x 65kgs
1s x 3r x 65kgs/1s x 2r x 80kgs

That will be the last of the weights until
at least Thursday. I feel like i have the
technique right for the deadlifts so i will
be increasing the weights a little more.
I will be running in a 400m race on Weds
night for Masters - I'm looking forward to
it.

Sunday Evening - 7pm - Mild(Indoor)
Leg Speed/Strength + Weights
Warmup 3mins slow jogging on mini tramp
3 sets of high knees and bum kicks with a
set of either dips/chinups/pushups between
each one.

6r x 30steps very fast on the mini tramp with
90-120secs recovery between each.
(I felt even faster doing this tonight so i pushed
it and cut the reps to 6 instead of 8.)
Followed with various abs work and then to
weights.

DL - 2s x 1r x 60kg then 3s x 2r x 60kg. I decided
on 4mins of recovery between each set.
Cooldown 3mins of slow jogging on mini tramp.

Saturday Evening - 7pm - Mild(Indoor)
Endurance and Weights
Earlier today i spent some time playing'
some basketball with my son and that
would have been a good tempo type
session.
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks with either
a set of dips/chinups/pushups between each.
2 x strides 60/80m

300m fast relaxed (no 150m tonight as tired
from the earlier basketball session)

400m slow jogging pace to cooldown and some
abs work on the power tower.
I got myself some new weights today - around
100kgs plus the barbell. As i'm a beginner when
it comes to deadlifts i started with -
1s x 2r x 55kg then 5s x 1r x 75kgs with good
breaks in between. Clearly i need to build my
strength up in this area as it is certainly lacking.
(I'm assuming the barbell is around 5kgs??)

Friday Evening - 6pm - Mild(Indoor)
Mini Tramp + Other
Warmup 3mins slow jogging on mini tramp
3 sets of high knees and bum kicks with a
set of either dips/chins/pushups between
each.

8 x 30steps sprints flat out on mini tramp
with 90 - 120s recovery between each.
3s x 5r dumbbell deadlifts (not real heavy
but i'm just starting to do these. I will be
increasing the weight to very heavy with
very low reps soon (when i get some more
weights.
Various abs work and then another 3mins
of slow jogging on the tramp 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 a few practice starts

200m race - 1st in 27.11 (Lead out all the way
and attacked the bend hard).
A little jogging and easy striding to loosen up
200m as the anchor leg of a 100/100/200m relay
My team was 1st in 58:45 (i felt very quick during
the run).

5 x 40m accels - flat out.

A good night's work tonight. I had a little soreness
in my legs from the previous few training sessions.
All good!

Tuesday Evening - 7pm - Mild (Indoor)
Core Strength Session - Boxing Bags
6 x 3min rounds with 1min recovery in
between each. These were done as
(speedball/floor-ceiling/heavy bag) x 2
followed by some dumbbell and med ball
work.

Monday Evening - 7pm - Mild(Indoor)
Split Run Session
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks with a set
of either dips/chins/pushups between each.
2 x strides 60/80m

300m - 30s - 150m (fast relaxed/flat out)

Cooldown 400m slow jogging pace and then
some abs work on the power tower.

Sunday Evening - 7pm - Mild(indoor)
Mini Trampoline - Leg Speed
Warmup 3mins slow jogging on tramp
3 sets of high knees and bum kicks with
1 set of either dips/chins/pushups between
each one.

8 x 30 steps (very fast turnover) with
90-120secs recovery between each.

Cooldown 3mins of slow jogging on tramp
Various abs work and 2 x 12 squats without
weights.

Saturday Afternoon - 4pm - Mild (Indoor)
Leg Speed (Mini Trampoline)
Warmup 3mins slow jogging on tramp
3 sets of high knees and bum kicks with a
set of either dips/chins/pushups between
each one.

8 x 30 steps flat out on the mini tramp
(done with proper sprint form including good
knee lift and arm position). 90-120s rest
between each one.

Cooldown 3mins of slow jogging on the tramp.
2 sets of 60 alternate elbow to knee crunches
(or whatever you call them)

Friday Evening - 7pm - Cool
Split Run Session
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks
2 x strides 60/80m

300m - 30s - 150m (fast relaxed/flat out)

400m slow jogging to cooldown
Various upper body and abs work.

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

400m - 63.9 (ran most of it by myself)
around 200m of slow jogging to loosen up after
the previous race.
100m - 13.2

Spent the rest of the evening doing speedwork
with Hornblower mainly focussing on starts and
accels - around 6 or 7 in total from 25-50m.

Monday Evening - 6.30pm - Cold
Split Run Session
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks
2 x strides 60/80m

300m - 30s - 150m (fast relaxed/flat out)

400m slow jogging pace to cooldown
Various upper body exercises including dips,
pullups and pushups.

Sunday Evening - 6.30pm - Cold
Special Endurance Session
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks
2 x strides 60/80m

300m (solid fast run)

400m slow jogging to cooldown
Various upper body exercises - dips, pullups
and pushups etc followed by some abs work.

Saturday Evening - 6.30pm - Cool
Split Run Session
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks
2 x strides 60/80m

300m - 30s - 150m (fast relaxed/flat out)

400m slow jogging pace to cooldown

Friday Evening - 6.30pm - Cold
Endurance Session
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks.
2 x strides 60/80m

600m run at quick relaxed pace

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

600m race - 1st in 1:52
200m slow jogging pace to loosen up
100m Hcp - 2nd (SCR) in 13.37
200m slow jogging pace to loosen up
200m quick relaxed pace.

Monday Evening - 6.30pm - Cold
Split Run Session
Warmup 400m slow jogging pace followed by
2 sets of high knees and bum kicks
2 x strides 60/80m

300m - 50secs - 150m

400m slow jogging to cooldown.
Due to recent training volumes being much
lighter in the last month or so this session was
done with slightly less intensity than in the past.