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