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)