Friday Evening - 6.30pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
11Dips/6DHPullups/forgot the pushups!
2 x 60m strides
60m - 7mins - 70m - 7mins - 80m
Medball Abs - 5mins various
3 x 25 Air Squats
Saturday Evening - 7pm - Indoors
Treadmill Endurance Session
3 sets of high knees and bum kicks
11Dips/6Pullups/22Pushups/5Chinups
2 x 2mins fast relaxed (maybe not so
relaxed) with about 4mins rest between.
Treadmill set at 8 degrees incline.
Sunday Evening - 7pm - Indoors
Core Session
Medball Abs - 5mins various
3 x 25 Air Squats
Monday Evening - 6pm - Indoors
Treadmill Session
Overall the body feels tired today so i
decided to cut back the volume a little
and leave out the squats.
3 sets of high knees and bum kicks
11Dips/6Pullups/22Pushups
2 x strides 60/80m
60m - 15mins - 80m (95% @ 12degs)
Medball abs - 5mins various
Several sets of arm curls (just because)
Wednesday Evening - 7pm - Cold
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
1 set of goosesteps
3 x 30m strides
2 x practice starts (15/20m)
200m - 2nd in 26.67 (second fastest ever)
600m - fast relaxed - 1:59
15mins later
400m - fast relaxed kicking home the last
120m - time not recorded but around 70s
A good night’s work.
Saturday Evening - 6pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
9Dips/6DHPullups/20Pushups
2 x strides 60/80m
60m - 7mins - 60m - 7mins - 60m
Medball Abs - 5mins various
3 x 25 Air Squats
I had 8 hours sleep last night which
would be the first time in several
months!
Sunday Evening - 7pm - Indoors
Core Session
10Dips/6DHPullups/22Pushups
Medball Abs - 5mins various
2 x 25/1 x 30 Air Squats
Monday Evening - 6pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
12dips/6Pullups/23pushups
2 x strides 60/80m
60m - 7mins - 60m - 7mins - 60m
Run @ 95% with incline @ 12 degs
Medball Abs - 5mins various
2 x 25/1 x 30 Air Squats
Last 2 done with Weighted Vest
Bicep Curls (for purely cosmetic!)
Wednesday Evening - 7pm - Cold/Wet
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
1 set of goosesteps
3 x 30m strides
60m - 2nd in 8.13 - legs sluggish after
Monday training.
3 x 400m relay - ran a good 3rd leg
600m - easy relaxed in 2:24 not long
After the relay.
Friday Evening - 7pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
11Dips/6DHPullups/22Pushups
2 x strides 60/80m
60m - 7mins - 60m - 7mins - 60m
run at 95% with 12degs of incline
Medball Abs - 5mins various
2 x 25/1 x 30 Air Squats
2nd and 3rd set in Weighted Vest
Bicep Curls
Saturday Evening - 9.30pm - Indoors
Treadmill Session (Shortened for Time)
Warmup 400m slow jogging followed by
1 set of high knees and bum kicks
1 x 80m stride
2 mins @ 6degs - fast relaxed pace
Monday Evening - 7pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
13Dips/7DHPullups/23Pushups
2 x strides 60/80m
60m - 9mins - 60m - 7mins - 60m
Run @ 95% @ 12 degrees incline
Medball Abs - 6mins various
2 x 25/1 x 30 Air Squats
2nd and 3rd set with Weighted Vest
Bicep Curls
Tuesday Evening - 7pm - Indoors
Core Session - Conditioning
Following Exercises done as a 3 set
circuit with 1mins -medball abs done
between each exercise. These were
a variation of Russian Twists and
totalled 11 sets.
Dips - 10/7/6
DHPullups - 6/4/4
Pushups - 20/16/16
Wednesday Evening - 7pm - Cold
Knox Masters
Warmup 400m slow jogging followed by
3 set of high knees and bum kicks
1 set of goosesteps
3 x 30m strides
2 x 15m practice 4pt starts
800m - 4th in 2:45 (first one for a long time)
about 25mins later -
10 x 200m (avg 41s/rest 85s)
The most volume i’ve done for a long time.
Quite happy with the 800m - led for the first
lap in 77 (too slow) and then compounded to
an 88 for the second lap.
Thursday Evening - 7.30pm - Indoors
General Strength/Core
Done as an alternating circuit with a set
of 60s Medball abs between each exercise
(total 11 sets of abs)
Dips 10/8/8
DHPullups 6/6/5
Pushups 20/18/18
I managed to get the numbers up a bit
from the Tuesday session.
Friday Evening - 6.30pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
11Dips/6DHPullups/22Pushups
2 x strides 60/80m
60m - 7mins - 60m - 7mins - 60m
Run @ 95% @ 12 degrees incline
Medball Abs - 5mins various
Air Squats - 2 x 25/1 x 30
2nd and 3rd set in weighted vest
Bicep Curls
Saturday Evening - 8.15pm - Indoors
Treadmill Conditioning
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks
1 x 70m strides
5 x 60s @ 75% @ 6degs with 60s hard walk
between each rep
60s slow jog to cooldown
Sunday Evening - 6.30pm - Indoors
Core Strength Session
Alternating circuit of the following with
a set of 60s medball abs between each
exercise - (so 11 sets of abs)
Dips 11/9/10
DHPullups 7/6/5
Pushups 22/20/20
Monday Evening - 6.30pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
12Dips/6DHPullups/22Pushups
1 x 60m strides
60m - 8mins - 60m - 8mins - 60m
run @ 95% @ 12degs incline
Medball Abs - 5mins various
Air Squats - 2 x 25/1 x 30 WVest
Biceps
Tuesday Evening - 7pm - Indoors
Core Session - Conditioning
Following Exercises done as a 3 set
circuit with 1mins -medball abs done
between each exercise. These were
a variation of Russian Twists and
totalled 11 sets.
Dips - 11/10/9
DHPullups - 6/6/5
Pushups - 20/18/18
600m race tomorrow night at Masters