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.
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.
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
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.
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.
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
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.
Wednesday Evening - 7pm - Cold
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
2 sets of goosesteps
3 x strides (2x30/1x40m)
3 x 15m 4pt practice starts
Very slow jog around to start line
600m race - 2nd in 1:49 (very pleased)
about 20mins later -
6 x 200m avg 39s - rest 80s
Thanks John! - For me there is a world of difference between a 600 and an 800 but i am pleased at how i toughed out the finish.
Splits were - 32/38/39 as opposed to last week’s 77/88 of which the first 200 was only 37.
I may continue this type of stuff over the coming weeks as there is a series of 1000m handicap races coming up. I will keep the training for them to max runs of 1000 and continue with my usual speed and strength work. I do wish there were more 600’s though as i do like them.