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!