Thursday Evening
15mins run at even pace
Medball Abs and Mountain Climbers



Wednesday Evening
4 x 30m easy strides
3 x high knees and bum kicks
1 x 50 strides
3 x 14m practice starts
60m race - 2nd in 8.10
200m race - 2nd in 27.56
a little later
6 x 200m in 38-40 last on in 32



Tuesday Evening
15mins run gradually increasing pace
Medball Abs and Mountain Climbers



Monday Evening
Various Upper Body Dips/Pullups/Pushups
Air Squats and Lunges - 20/18/16/14/12/10
Mountain Climbers - 32/28/24/20/18/14/10
Medball Abs - Russian Twists - 3 x 80
All reps with 30secs mini tramp high knee
jogging between each



Sat/Sun off



Friday Evening
Various Upper Body Dips/Pullups/Pushups
Air Squats and Lunges - 20/18/16/14/12/10
Mountain Climbers - 32/28/24/20/18/14/10
Medball Abs - Russian Twists - 3 x 80
All reps with 30secs mini tramp high knee
jogging between each



Thursday Evening
15min run gradually increasing pace
Medball Abs and Mountain Climbers



Wednesday Evening
Knox Masters
Warmup 400m slow jogging pace then
3 sets of high knees and bum kicks
2 x 60m strides
1000m race - 3rd in 3:48
a little later
2 x 400m steady with 10mins rest



Tuesday Evening
15mins run gradually increasing pace
Medball Abs and Mountain Climbers


Monday Evening
Various Upper Body Dips/Pullups/Pushups
Air Squats and Lunges - 20/18/16/14/12/10
Mountain Climbers - 32/28/24/20/18/14/10
Medball Abs - Russian Twists - 3 x 80
All reps with 30secs mini tramp high knee
jogging between each

Sunday Evening
3 sets of high knees and bum kicks
1 x 70m strides
10 x 200m at 70% w/60sec rests
Medball Abs and Hillclimbers - 10mins



Saturday Evening
Various Upper Body followed by
15min run gradually increasing the pace.
Medball Abs and Hillclimbers - 10mins



Friday Evening
Various Upper Body then -
Warmup 3 or 4min easy jog in Mini Tramp
20/16/16/14/12/10 reps with 25s jog between
each of - Air Squats/Single Leg Lunges and
Hillclimbers with the latter 30/24/20/18/14/10
Medball Abs - 5mins



Thursday Evening
15min easy run gradually increasing pace
with a sprint home last 150m
Medball Abs - 5mins



Wednesday Evening
Knox Masters
4 x 30m easy strides
3 sets of high knees and bum kicks
2 x single grandstand steps
3 x 15m practice starts
60m - 2nd in 8.4
Part of a 3x200x2 relay and my team
came in second



Tuesday Evening
15mins easy run gradually increasing pace
Medball Abs - 5mins



Monday Evening
Various Upper Body then -
Warmup 3 or 4min easy jog in Mini Tramp
20/16/16/14/12/10 reps with 25s jog between
each of - Air Squats/Single Leg Lunges and
Hillclimbers with the latter 30/24/20/18/14/10
Medball Abs - 5mins



Sunday Evening
15min easy jog gradually increasing pace

Friday Evening
Various Upper Body work then
Air Squats 20/18/16/14/12/10
Lunges 20/18/16/14/12/10
Hillclimbers 32/28/24/20/18/14/10
all these done with 25secs slow jog
between each on the mini-tramp
Medball Abs 5mins various

Thursday Evening
15min easy run gradually increasing pace
with a sprint home last 150m
Medball Abs - 5mins



Wednesday Evening
Knox Masters
4 x 30m easy strides
3 sets of high knees and bum kicks
1 x single grandstand steps
3 x 15m practice starts
60m - 2nd in ??
400m Hcp 4th in 64s
3 laps steady jog to cooldown



Tuesday Evening
15mins easy run gradually increasing pace
Medball Abs - 5mins



Monday Evening
Various Upper Body then -
Warmup 3 or 4min easy jog in Mini Tramp
20/16/16/14/12/10 reps with 25s jog between
each of - Air Squats/Single Leg Lunges and
Hillclimbers with the latter 30/24/20/18/14/10
Medball Abs - 5mins



Sunday Evening
15min easy jog gradually increasing pace
Medball Abs - 5mins



Friday Evening
Various Upper body then -
Warmup 3 or 4min easy jog in Mini Tramp
20/16/16/14/12/10 reps with 25s jog between
each of - Air Squats/Single Leg Lunges and
Hillclimbers with the latter 30/24/20/18/14/10
Medball Abs - 5mins



Thursday Evening
15min easy jog on TM
Medball Abs - 5mins



Wednesday Evening
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
800m Hcp ?th in 2:51
A little while later -
800m relaxed jog followed even later by
400m relaxed jog.

Tuesday Evening
15mins Tempo run increasing speed
gradually after 8mins (not fast)



Monday Evening
600m easy jog warmup then
1 x 60m strides
600m - 2mins - 600m (steady pace)
Medball Abs - 5mins



Friday Evening
3mins easy jog warmup then
Then following exercises done like this
20/18/16/14/12/10 with 30secs jog
between each
Air Squats
Alternate Lunges
Hillclimbers
Medball Abs 5mins



Thursday Evening
600m slow jog warmup then
600m - 2mins - 600m (steady pace)
Medball Abs - 5mins



Two weeks of nothing at all then -
Wednesday Evening
Knox masters
4 x 30m easy strides
3 sets of high knees and bum kicks
3 x 20m practice starts
100m race - 2nd in 12.97 (Time???)
a little while later -
800m steady pace run
400m steady pace run
400m steady pace run
(just building up a little fitness again)

Wednesday Evening
Knox Masters
Arrived with a slight headache and
should not have run!
4 x 30m easy strides
3 sets of high knees and bum kicks
2 x single grandstand steps
3 x 20m practice starts
60m - 2nd in 8.40
200m Hcp (Scr) 3rd in 27.85
about 15mins later -
400m in 70s for for some extra
training.
After this my headache got much
worse and continued until migraine
status later at home.
(i will not learn!!!)




Monday Evening
3km run easy steady pace

Sunday Evening
Just done - 2km run (1st k easy then
gradual increase to solid last 400m)



Friday Evening
Easy warmup on mini trampoline then
Sets of 20/18/16/14/12/10 followed between
each by 30secs of jogging on the tramp
90secs between sets
Sets were -
Air Squats
Lunges
Hillclimbers
Then Medball Abs - 5mins



Wednesday Evening
Knox Masters
4 x 30m easy strides
3 sets of high knees and bum kicks then
2 x single grandstand steps
3 x practice starts
800m Hcp - 2:46 (happy with that)
about 20mins later -
2 x double diagonal grandstand steps
with a few mins between each

Tuesday Evening
4km easy run on the TM

Saturday Evening
3 x high knees and bum kicks
1 x 70m easy strides
400m at 75%
2mins rest
300m at 75%
2mins rest
300m at 75%
200m solid walk to cooldown

Friday Evening
Cardio/General Fitness
I tried a similar session to the
one i did last Saturday morning.
3 sets of high knees and bum kicks
Air Squats 20/18/16/14/12/10/8/6/4/2
With around 30m run at 75% between
each set and the following sets.
Lunges 20/18/16/14/12/10
Hillclimbers 20/18/16/14/12/10
Medball Abs 5mins (Russian Twists)
A pretty tough session but at about
80% of the intensity of Saturday's.

Wednesday Evening
Knox Masters
Have spent most of the time since last
Saturday with very sore legs but finally
came good to be able to race.
4 x 30m easy strides
3 sets of high knees and bum kicks
2 x single grandstand steps
3 x 20m practice starts
80m race - 3rd in 10.5
310m in 45s (45s NOSP)
3 x 40m Flat out 5mins rests



Monday Evening
Legs very sore so modified session
Upper Body Exercises - Various
Medball Abs 5mins
3 x 40 Upright leg cycling on P/Tower
100+100+100+100+100+100+100
Run at 75% with 30sec rests

Saturday Morning
50min Cardio Session with
Step Into Life Group Outdoor PT
Mostly leg work and very very
tough session



Friday Evening
3 x 25 Weighted Vest Squats
Medball Abs - 5mins



Wednesday Evening
Knox Masters
4 x 30m easy strides
3 sets of high knees and bum kicks
2 x single grandstand steps fast
3 x 20m practice starts
70m race - 3rd in 9.25
about 20mins later
200m as part of a 4 x 200m relay
about 15mins later
3 x 40m run flat out with 5mins rests

Wednesday Evening
Knox Masters
4 x 30m easy strides
3 sets of high knees and bum kicks
2 x single grandstand steps
4 x 20m practice starts
80m race - 2nd in 10.8
about 20mins later -
300m race - 2nd(DH) in 43.5
about 30mins later -
3 x 40m flat out (5mins rests)



Sunday Evening
3 sets of high knees and bum kicks
100+100+100+100+100+100
+100+100+100+100+100+100
Medball abs - 5mins



Saturday Evening
3 sets of high knees and bum kicks
1 x 60m strides
40m - 6mins - 40m - 6mins - 40m
Run at 95%
Medball Abs - 10mins
3 x 30 Weighted Vest Squats

Friday Evening
Tempo Session
100+100+100+100
+100+100+100+100
+100+100+100+100
Run at 75% - + = 30s
Medball Abs - 5mins

Thursday Evening
Tempo Session
100+100+100+100
+100+100+100+100
+100+100+100+100
Run at 70% - + = 30s



Wednesday Evening
Knox Masters
4 x 30m easy strides
2 x single grandstand steps
2 x 15m practice starts
2 x 25m practice starts

60m - 2nd in 8.16
400m - 2nd in 63.8
4 x 40m mini hcp races against
2 others - run flat out with
around 5mins between each



Monday Evening
3 sets of high knees and bum kicks
1 x 60m strides
40m - 6mins - 40m - 6mins - 40m
Run at 95%
Medball Abs 5mins

Friday Evening
3 sets of high knees and bum kicks
1 x 60m strides
40m - 5mins - 40m - 5mins - 40m
run at 95%
2 x 30 Squats with weighted vest
Medball Abs 10mins



Thursday Evening
2 x 30 Squats with weighted vest
DL 1 x 3 x 70kg/1 x 5 x 70kg
Medball Abs 10mins



Wednesday Evening
Knox Masters
4 x 30m easy strides
3 sets of high knees and bum kicks
2 x single grandstand steps - fast
2 x 15m practice starts
2 x 20m practice starts
80m - 2nd no time recorded
300m - 3rd in 44.8
3 x 40m flat out



Sunday Afternoon
Approx 3kms in total including
2 Sprints up the Anderson St hill
(about 300m quite steep)



Saturday Afternoon
Various Upper Body Exercises
Medball Abs 10mins
3 x 30 Squats with weighted vest



Friday Evening
3 x 30 Squats with weighted vest
Medball Abs 5mins

Thursday Evening
3 x 30 Squats with weighted vest
Medball Abs 5mins



Wednesday Evening
Knox Masters
4 x 40m strides easy
3 sets of high knees and bum kicks
4 x 15 out to 40m practice starts
60m - 2nd 8.1
100m 2nd 13.5
6 or 7 x hurdles practice (4 cones)



Tuesday Evening
Various Upper Body Exercises
Medball Abs 5mins



Monday Evening
Various Upper Body Exercises
Medball Abs 5mins

Saturday Late Morning
Various Upper Body Exercises
Medball Abs 10mins
3 x 30 Air Squats (weighted vest)

Friday Evening
3 sets of high knees and bum kicks
1 x 70m strides

60m - 7mins - 60m - 7mins - 60m
Run at 95%

Medball Abs - 5mins various
2 x 30 Air Squats (weighted vest)

Friday Morning
Tempo Session
200++200++200++200++200
++200++200++200++200++200
Run at 70% - ++ = 60secs

Thursday Evening
Various Upper Body Exercises
Medball Abs 10mins various
2 x 30 Air Squats (weighted vest)

Wednesday Evening
Knox Masters
3 x 40 strides easy
3 sets of high knees and bum kicks
2 x 30m strides quicker
2 x 15m practice starts

60m - 3rd in 8.25
20mins later
200m - 1st in 27.68
Need to add some pure speed
and work on my starts again.

Some hurdles practice work with
4 cones set up to work on getting
the spacing for 3 steps between
each right.

Tuesday Evening
Various Upper Body Exercises
Medball Abs - 5mins various

Monday Evening
Various Upper Body Exercises
Medball Abs - 5mins Various

I'm resting the legs until Masters on
Wednesday night. I was going to run
in an 800m race but i think i might
do a 60m and a 200m instead!

Sunday Afternoon
Victorian Masters State Champs
400mHurdles - 1st 78s at my first attempt
at the long hurdles. I was the only runner
in my age group in the race so i collected
the Gold Medal for what it's worth!!!
I'll take what i can get - it was bloody
tough (thought i was going to faint at one
point).

Saturday Afternoon
Victorian Masters State Champs
400m - last in 64.74 (best forgotten)
Had to wait around today in very warm
conditions for about 5 hours as the heats
were cancelled due to only 7 entrants.
I guess i could put it down to that for
my shocker today - i don't know??
I never run well in the heat and the
waiting around didn't work well either.
I felt really good in the morning when i
arrived there and probably would have
run much better had there been a heat
then and there.
I have to try and recover for the 400mH
tomorrow - we'll see

Friday Evening
Medball Abs 10mins



Thursday Evening
Various Upper Body Exercises
Medball Abs 10mins

Wednesday Evening
Warmup 400m slow jogging then
3 sets of high knees and bum kicks
2 x 30m strides
2 x 15m practice starts

300m - 1st in 43.84
A nice tune-up run pushing hard from
the 200m and overhauling a couple of
other runners running off big handicaps.

Tuesday Morning
200++200++200++200++200
++200++200++200++200++200
Run at 70% - ++ = 60sec

This weekend i have the Vic Masters
State Championships - I'm entered to
run 400m on Saturday (possible heat
and final) and 400mH on Sunday (final
only). My final tuneup will be a 300m
race on Wednesday night.

Monday Night
3 sets of high knees and bum kicks
1 x 80m strides
100m at 95%
15mins break including Medball Abs
100m at 95%

Sunday Night
Various Upper Body Exercises
Medball Abs - 10mins various
Air Squats 2 x 30

Saturday Night
Various Upper Body Exercises
Medball Abs - 10mins various
Air Squats 2 x 30



Friday Morning
200++200++200++200++200
++200++200++200++200++200
Run at 70% - ++ = 60s

Thursday Evening
Medball Abs - 5mins various
Air Squats 2 x 30

Wednesday Evening
Knox Masters
Arrived not knowing what was on
the program for the night.
Warmup 400m slow jogging pace then
3 sets of high knees and bum kicks
2 x 30m strides
2 x 15m practice starts
1 x 50m strides (a little more effort)

400m Hcp - 4th in 63
Started at 57s and passed around 8
runners to cross the line right on
2:00 in 4th place. Extremely pleased
with the run having not run at all for
15 days and having recovered from a
virus. I did however develop quite a
headache later in the night and into
the next morning.


Tuesday March 9
Medball Abs - 5mins various


Sunday March 7
Medball Abs - 5mins various


Saturday March 6
Medball Abs - 5mins various


Decided on a few days off from training
then caught a virus which knocked me around
for well over a week so no training done
again until Saturday March 6.


Wednesday Feb 24
Various Upper Body Exercises
Medball Abs - 5mins various
Air Squats 2 x 30

Tuesday Morning
Tempo Session
200++200++200++200++200
++200++200++200++200++200
Run at 70% - ++ = 60secs

Monday Evening
3 sets of bum kicks and high knees
1 x 80m strides
300m run at 90%
15mins (incl Medball Abs 5mins)
300m run at 90%
2 x 30 Air Squats



Friday Evening
3 sets of high knees and bum kicks
1 x 80m strides
100m run at 95%
14mins (incl Medball Abs 5mins)
100m run at 95%
2 x 30 Air Squats



Friday Morning
200++200++200++200++200
++200++200++200++200++200
Run at 70% - ++ = 60secs



Wednesday Evening
Knox Masters
5km run easy(not race) 30mins approx



Tuesday Evening
Various Upper Body Exercises plus
Medball Abs 5mins
2 x 30 Air Squats



Tuesday Morning
3km run in 15:27

Monday Evening
3 sets of high knees and bum kicks
1 x 80m strides
300m run at 90%
15mins including Medball Abs 5mins
300m run at 90%
2 x 30 Air Squats



Monday Morning
3km run around the lake without
pushing in 16:47



Sunday Evening
Medball Abs - 5mins various
2 x 30 Air Squats


Saturday Evening
3 sets of high knees and bum kicks
1 x 80m strides
100m run at 95%
12mins including Medball Abs 5mins
100m run at 95%
2 x 30 Air Squats



Friday Evening
Medball Abs - 5mins various
2 x 30 Air Squats

Thursday Evening
A light upper body session plus
Medball Abs - 5mins various
1 x 30 Air Squats



Wednesday Evening - Humid
Knox Masters
Warmup 400m slow jogging pace then
3 sets of high knees and bum kicks
1 x 30m strides
2 x 15m practice starts
1 x 50m strides
300m race - 5th in 43.02
15mins
120m run at 95%
15mins
120m run at 95%





Tuesday Evening
Various upper body exercises plus
Medball abs - 5mins various
2 x Air Squats (30/30)



Monday Evening
3 sets of high knees and bum kicks
1 x 80m strides
300m run at 90%
15mins including Medball Abs 5mins
300m run at 90%
2 x Air Squats (25/30)

Sunday Evening
3 sets of high knees and bum kicks
1 x 80m strides
300m run at 90%
15mins including Medball Abs 5mins
300m run at 90%
2 x Air Squats (25/30)



Saturday Evening
Various Upper Body Exercises plus
Medball Abs - 5mins
2 x Air Squats (25/30)



Friday Evening
3 sets of high knees and bum kicks
1 x 80m strides
100m run at 95%
15mins including Medball Abs - 5mins
100m run at 95%
2 x Air Squats (25/25)

Wednesday Evening
Various upper body work and Medball abs
2 x 25 Air Squats



Tuesday Evening
Various upper body work and Medball Abs



Tuesday Morning
3km run around the lake course again but this
time able to push hard without the soreness for
14:52 - much better!



Monday Morning
3km run around the lake course 16:25 - legs still
very sore and tired from several days before!

Saturday Evening
3 sets of high knees and bum kicks
1 x 70m strides
300m - 15mins - 300m (90%)
Medball Abs - 5mins various
2 x 25 Air Squats

Friday Evening
3 sets of high knees and bum kicks
1 x 80m strides
100m - 12mins - 100m
Run at 95%
Medball Abs - 5mins various
2 x 20 Air Squats



Friday Morning
Easy 20min run mainly for recovery as my
legs were still quite sore from Wednesday.

Wednesday Evening
Knox Masters
Warmup 400m slow jogging followed by
3 sets high knees and bum kicks
3 x practice starts 15/30/40
60m - 3rd in 8.35
200m - 3rd in 27.70
2 x 120m fast with 15mins between

Monday Evening
3 sets of high knees and bum kicks
1 x 70m strides
60m - 6mins - 60m - 6mins - 60m
Medball Abs - 5mins various



Monday Morning
3km around the usual lake course 15:43
Haven't done that one for about 2 weeks.



Had 4 days off from running as i sometimes
do from time to time to give myself a rest.

Wednesday Evening - 7pm - Quite Warm
Knox Masters
Warmup 3laps slow jogging pace then
3 sets of high knees and bum kicks
3 x 40m strides
800m - 2nd in 2:50 struggled with breathing
somewhat.
4km Hcp - 6th in 23:02 hard work after the
800!



Tuesday Morning
20min run for time gradually increasing pace
from 10mins



Monday Evening
3 sets of high knees and bum kicks
1 x 70m strides
60m - 7mins - 60m - 8mins - 60m
Medball Abs - 5mins various



Monday Morning
20min run for time gradually increasing pace
from 10mins

Sunday Evening
Tempo Session
200++200++200++200++200
++200++200++200++200++200
Run at 70-75% ++ = 60secs



Sunday Morning
Warmup 5min slow jogging then
5mins at approx 3km pace
2min rest
3mins a little quicker
Solid 2min walk to cooldown

Saturday Evening
100PushupsChallenge Post Wk2 Test
25 Good Form Pushups
(Not surprised as i could only manage
18 at the start of Wk1. Not really sure
that this training system will get me
even as far as 40?? - I'll be happy if it
does though!)



Saturday Morning
Warmup 5mins slow jogging pace
4 x 2mins at steady pace with 90s
rests between each.



Friday Evening
3 sets of high knees and bum kicks
1 x 70m strides
400m - 90s - 400m - 90s - 200m
150s - 2min run at solid relaxed pace
(first 3 runs at around 75%)



Friday Morning
25min run for time with a few speed
changes - fairly easy!



Thursday Evening
100PushupsChallenge (Wk2 D3 - 76 total)

Due to extremely hot weather conditions
in Melbourne on Monday and Tuesday, i
cancelled 3 of my scheduled sessions which
would have been a 3km run on both Mon and
Tues mornings and a split session of 2 x 300/
30s/100 on Mon night. I had very little sleep
on Sun and Mon night due to very hot over-
night temps and consequently i have the same
feeling that i would if i had been overtraining!
Heart rate up and headaches etc.
This is what happened on Wednesday night -

Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
3 x 40m strides
3 x 20m practice starts

400m - 2nd in 66.xx
Had a good lead at the top of the straight
and hit the wall so hard that it was like treading
water in a pool. Could barely walk over the
finish line and was beaten by 2secs into second
place. Probably the worst 400m i have ever
run (ran 62.37 2 weeks ago).
I decided to end the night there and went home
early.
Today (Thursday i have a bad headache and
will stay home from work)

Sunday Evening - 7pm - Very Warm
Tempo Session

200++200++200++200++200
++200++200++200++200++200
Run at 70% ++ = 60secs

Saturday Afternoon - 3.30pm - Very Warm
100Pushup Challenge Wk2 D1 (Total 53)
The first day of each week is the toughest
as the breaks between sets are the shortest!



Saturday Morning - 10am - Indoors
3 sets of high knees and bum kicks
1 x 70m strides

60m - 7mins - 60m - 7mins - 60m
Medball Abs - 5mins various



Friday Morning - 6.30am - Cool
3km run was a slow struggle which was
a sign of my tiredness or being a little
unwell perhaps - 17:43



Thursday Evening - 7-30pm - Mild/Warm
100Pushup Challenge - Wk1 D3 (Total 57)

Wednesday Evening - 7pm - Mild
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
3 x 40m strides
3 x 10m practice starts

200m Hcp - 2nd in 27.43
5kms - 29:59



Tuesday Evening
100 Pushup Challenge Wk1 D2 (Total 50)



Tuesday Morning's run abandoned after
about 5mins - not feeling well.

Monday Evening - 7pm - Warm
3 sets of high knees and bum kicks
1 x 70m strides

300m - 30secs - 100m
20mins (inc Medball Abs 5mins)
300m - 30secs - 100m



Monday Morning - 6.25am - Cool
3km run usual course - 15:07



Sunday Evening - 7.30pm - Mild/Warm
100 Pushups Challenge (total 38)Wk1 D1

200++200++200++200++200
++200++200++200++200++200
Run at approx 70% ++ = 60secs

Friday Evening - 7pm - Mild/Humid
Speed Session
3 sets of high knees and bum kicks
1 x 70m stides

60m - 6mins - 60m - 6mins - 60m
Run at 95%
Medball Abs - 5mins various



Friday Morning - 11.30am - Mild/Humid
25min run for time including some hills and
speed changes along the way.