Saturday Evening - 7pm - Indoors
Tempo Session
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks

200++200++200++200
++200++200++200
Fast relaxed pace with ++ = 60s


Friday Evening - 7pm - Indoors
Treadmill Session
7Dips/4DHPullups/18Pushups (see how
much strength i lose when i don't do
these for a while!)
3 sets of high knees and bum kicks
1 x 70m strides

60m - 6mins - 60m - 6mins - 60m
Reps done at 95%

Medball Abs - 5mins various
Air Squats 2 x 25/1 x 30