Monday Evening - 6pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
11Dips/6DHPullups/22Pushups
2 x 60m strides

60m - 7mins - 60m - 7mins - 60m
Done @ 95% @ 12degrees incline

Medball Abs - 5mins various
3 x 25 Air Squats

Saturday Evening - 6pm - Cold
3 sets of high knees and bum kicks
10Dips/6DHPullups/22Pushups
2 x strides 60/80m

300m - 30s - 150m (fast relaxed/faster)

Medball abs - 5mins various
3 x 25 Air Squats


Friday Evening - 7pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
10Dips/6DHPullups/22Pushups
2 x Strides 60/80m

60m - 7mins - 60m - 7mins - 60m
(95%@12degs incline)

Medball Abs - 5mins various
3 x 25 Air Squats

Thursday Evening - 7pm - Indoors
Core Session

10Dips/6DHPullups/22Pushups
Medball abs 5mins various

The legs are having a rest today!

Wednesday Evening - 7pm - Cold
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
1 set of goosesteps
3 x 30 strides
2 x 15m 4pt starts

60m - 1st in 7.84PB (legs felt very strong)
3 x 200 (twice) relay where i ran the 3rd leg
running very strongly on the second of the
200s in a battle with another runner all the
way down the straight to just get beaten by
an eyelash! (gave him about a 5m start).

2 x 200m fast relaxed with around 90s rest
between. Very very pleased with my form
tonight.

Monday Evening - 7pm - Indoors
Treadmill Session
Not sure how much benefit i'll get from tonight
as i'm very tired today. I shortened the session
to the bare bones to try and put full effort into
just that.

Treadmill set to 12degrees incline for all runs
3 sets of high knees and bum kicks
2 x 60m strides
60m - 6mins - 60m - 6mins - 60m (95% effort).

Saturday Evening - 7pm - Cold
Split Run Session
3 sets of high knees and bum kicks
10Dips/6DHPullups/20Pushups

300m - 30s - 160m (fast relaxed/faster)
(would have done 200m for second part
but legs tired from yesterdays speedwork)

Medball abs - 5mins various
3 x 25 Air Squats

Friday Evening - 6.45 - Cold
Treadmill Speed Session
3 sets of high knees and bum kicks
10Dips/6DHPullups/20Pushups
2 x strides 60/80m

3 x 60m @ 12degs 95% (6min rests)

Medball abs 5mins various
2 x 10 GHR

Thursday Evening - 6pm - Indoors
Core Session

8Dips/5DHPullups/20Pushups
Medball abs - 5mins various
3 x 25 Air Squats

Wednesday Evening - 7pm - Very Cold
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks etc
3 x 30m strides
3 x 20m 4pt starts
Trying to keep on the move as it was a
bitterly cold night (which suits me fine by
the way).

400m Hcp - 4th in 62.91 - happy with that!
4 x 200m fast relaxed with around 90s rests
between each.

Monday Evening - 6pm - Indoors
Treadmill Session
3 sets of bum kicks and high knees
10Dips/6DHPullups/20Pushups
2 x strides 60/80m

3 x 60m @ 95% with 12degs on TM
6mins rests between each rep

Medball abs 5mins various
2 x 25 Air Squats

Sunday Evening - 6.30pm - Indoors
Core Session
10Dips/6DHPullups/20Pushups
Medball abs 5mins various
3 x 25 Air Squats

Saturday Evening - 6.45 - Cool
Split Run Session
3 sets of high knees and bum kicks
8Dips/5DHPullups/20Pushups
2 x strides 60/80m

300m - 30s - 200m (fast relaxed/flat out)

Medball abs - 5mins various
3 x 25 Air Squats

Wednesday Evening - 7pm - Very Cold
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
3 x 30m strides

90m - 1st in 11.90
200m - 1st in 27.17 (basically ran alone)

4 x 200m fast relaxed with 90s rests

Monday Evening - 6pm - Indoors
Treadmill Session - conditions way too bad
to go to the track - rain and hail etc.
I was very sick on Saturday so now that i'm
95% better i didn't do a full session.

3 sets of high knees and bum kicks
2 x strides 60/80m
3 x 60m - 95% @ 12degs incline with a 50m
lead in and 6mins rest between each.
Medball abs - 5mins various

Friday Evening - 7.15pm - Cold
Split Run Session
3 sets of high knees and bum kicks
8Dips/6DHPullups/20Pushups
2 x strides 60/80m

300m - 30s - 200m (fast relaxed/faster)

Medball abs - 5mins various
3 x 25 Air Squats

Wednesday Evening - 7pm - Wet
Knox Masters - Track wet and slippery
Warmup 400m slow jogging followed by
3 sets of high knees/bum kicks/goosesteps
2 x 30m strides
2 x 15m 4pt starts

100m - 2nd in 13.17
300m - 2nd in 44.35 (made the stupid mistake
of watching the clock tick over while running
down the straight - may have lost my focus
last 30m or so??)

Have been pretty tired the last 2 or 3 days so
i haven't trained much.