Saturday 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% ++ = 60s
Medball Abs - 5mins various
Deadlifts 1 x 3 x 70/1 x 4 x 70kgs
Sunday Evening - 7pm - Cool
A 3km run tonight - a little better 17:46
Monday Evening - 7pm - Indoors
8Dips/5DHPullups/20Pushups
3 sets of high knees and bum kicks
1 x 70m strides
60 - 6mins - 60m - 6mins - 60m
run at 95%
Medball Abs - 5mins various
Air Squats - 3 x 25
Thursday - Rest
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
Monday Evening - 6.30pm - Warm/Humid
Street Run/Jog
3km - felt horrible in the heat and ran accordingly
- 18:57 At this point it should have been under 18
(shows how much i dislike running in this weather!!)
Friday/Saturday/Sunday - Rest Days
Tuesday Evening - 7pm - Cool
Street Run/Jog
Tonight’s 3km run in less than half yesterday’s
temperature a full 2mins faster - 16:57
The stopwatch never lies! Much better
Thursday Evening - 7pm - Cool
Street Run/Jog
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
Wednesday Evening - 7.15pm - Warm
Knox Masters
The Thousand Steps - 26:17 Pretty slow
but as you all know i’m crap in the heat!
Monday Evening - 8pm - Very Warm
Street Run/Jog
Another struggle in the heat - 3kms 18:40
what is the thousand steps? 
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.
Nothing since Wednesday until -
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
you need to get some kind of mobile cool room, such as an ice-truck…
move to Dunedin, that’ll do it :rolleyes:
Lol if things continue like this i may have to or maybe Taswegia !!
Friday Morning - 6.30am - warmish
5km run same course as before - 33:38
Felt like more of a recovery run and was
a struggle in quite humid weather.
Friday Evening - 7.30pm - Indoors
3 sets of high knees and bum kicks
1 x 70m strides
60m - 6mins - 60m - 6mins - 60m
Run at 95%
Stormbikes, what is your purpose of running the 5ks vs a tempo session like below?
200 +200+400+200
200 +400+200+200
200 +200+200+400
200 +400+200+200
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…
Charlie
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.
Saturday Evening - 7pm - Mild
Some upper body work mixed in with -
3 sets of high knees and bum kicks
1 x 70m strides
300m - 30secs - 100m
(fast relaxed - then 95%)