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.