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