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)