Thursday Evening - 7.30pm - Cool
3km run - lake course - 18:10 was a bit
of a struggle tonight.
Wednesday Evening - 7pm - Cool
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
3 x 30m strides
2 x 15m practice starts
60m - 2nd in 8.17 - slight headwind
about 30mins later -
4 x 200m relay - ran the anchor leg and
chased home the winning team making up
a lot of ground. I’m very pleased with the
run.
about 5mins later -
2kms - 13mins so pretty slow!
A very good night’s work.
Tuesday Evening - 7pm - Indoors
3 sets of high knees and bum kicks
1 x 70m strides
200++200++200++200
++200++200++200
run at 75% - ++ = 60secs
Wednesday Evening - 7pm - Mild/Warm
Knox Masters (20 Year Anniversary night)
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
3 x 30m strides
2 x 15m practice starts
200m - 3rd in 27.??
About 25mins later -
6 x 200m (42-36) w/80-85s rests
Tuesday Evening - 7pm - Indoors
Treadmill Tempo Session
3 sets of high knees and bum kicks
200++200++200++200
++200++200++200
Run at 75% w/60s rests
3km - 18:08 i knew it would be tough
tonight after last night’s hard session
at Masters.
Wednesday Evening - 7pm - Cool
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
3 x 30m strides
2 x 15m practice starts
120m - 2nd in 15.75
600/400/200 as part of a relay
1.8kms as a cooldown
It’s a track up at the National Park in Upper Ferntree Gully. Apparently it is somewhat like the Kokoda Track but around 1000 steps in distance. It is quite steep in places and very tough. The fastest guy did it in 13:50 and me almost twice as long! To do it well requires doing it quite often as it needs fairly specific training for the legs.
Monday Evening - 6pm - Cool/Mild
5kms around local streets - 34:26
A long time since i’ve tried running
that far so i just wanted to make
sure i finished it.
Tuesday Evening - 6.30pm - Mild to Warm
5km run around local streets - 31:37
Same course as yesterday but about 3mins
quicker and it was warmer - pretty pleased
with that.
Wednesday Evening - 7pm - Very Warm
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
2 x 30m strides
2 x 20m practice starts
120m Hcp - Ran about 15.6 and finished
well back (felt sluggish and uncomfortable
which is understandable given my recent
training and the very warm night.)
5km on the bike track - 29:57 which is
way better than i expected - very pleased
Are you preparing for a 5k race? I used to be distance runner primarily 5K, 5 mile, but have raced marathons and have found any distance conflicts with my speed power goals and I am injured a lot less now…
Hi Charlie - There are a few reasons for it.
I need to get rid of a bit of flab around my
stomach which has snuck up on me recently!
Also i tend to have a problem with endurance
and i would really like to have a good go at
getting under 60s for my 400. I probably won’t
always be doing 5k runs but currently i’m just
shocking my system into something different.
You will see more 400 type sessions mixed in
with other stuff but endurance is my weakness!
I have tried lots of different ways of training
but usually don’t follow through properly with
them so who knows!
I also need to keep myself motivated by trying
different things every so often and recently
have become a little tired of just sprint training.
I do sometimes do tempo sessions just not recently.
