Tuesday Evening - 7pm - Warm
Warmup 400m slow jogging followed by
1 x 70m strides
200++200++200++200++200
++200++200++200++200++200
Run at approx 70% - ++ = 60secs
Tuesday Morning - 6.25am - Cool
3km in 15:16 which is 1sec outside my best
for this course set in 2005. Pushed quite hard
early and it showed in the latter stages.
Wednesday Evening - 7pm - Very Warm
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
4 x 25m strides
3 x 15m practice starts
60m - 8.17 (3rd)
200m - 27.29 (4th)
400m - quick relaxed last 200m in 32
Particular focus is on 400m at the moment
Saturday Evening - 8pm - Mild
3 sets of high knees and bum kicks
1 x 70m strides
60m - 6mins - 60m - 6mins - 60m
Run at 95%
Medball Abs - 5mins various
Saturday Morning - 8.30am - Indoors
25mins of running on the TM with various
speeds and inclines.
Monday Evening - 7.20pm - Warm
3 sets of high knees and bum kicks
1 x 70m strides
300m - 30s - 100m
20mins including Medball abs 5mins
300m - 30s - 100m
fast relaxed then very fast
Monday Morning - 6.25am - Cool
3km run usual course - 15:45
Sunday Evening - 7pm - Mild
3 sets of high knees and bum kicks
1 x 70m strides
200++200++200++200++200
++200++200++200++200++200
run at 70% - ++ = 60secs
Wednesday Evening - 7pm - Very Hot
Knox Masters - in 39C heat!!!
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
2 x 30m strides
3 x 15m practice starts
400m - 2nd in 62.37 (fastest 400m in
four an a half years !!!)
Then ran around 2kms as part of a
relay and struggled a bit in the very
very hot conditions.
Tuesday Morning - 6.25am - Cool
3km run around the usual course pushing
a little harder - 15.21
Saturday Evening - Boxing Day
Speed Session
3 sets of high knees and bum kicks
1 x 70m strides
60m - 6mins - 60m - 6mins - 60m
run at 95%
Medball Abs - 5mins various
Friday Evening - 7pm - Indoors
Upper Body Workout
Various Dips/Pullups/Pushups and
Medball Abs - 3 sets of each
Quite low numbers as i have not
done these for a while and have
lost a lot of upper body strength.
Friday Morning - Christmas Day
A slow TM run for time - 25mins at
various speeds and inclines
Thursday - Rest
Sunday Evening - 7.30pm - Mild
Tempo Session
2 x 70m strides
200++200++200++200++200
++200++200++200++200++200
Run at approx 70% - ++ = 60s
Monday Evening - 6.30pm - Mild/Warm
Split Run Session
3 sets of bum kicks and high knees
1 x 70m strides
300m - 30s - 100m
Quick relaxed/Fast
20mins rest which included Medball Abs
300m - 30s - 100m
Quick relaxed/fast
Monday Morning - 11am - Mild
25mins run for time including some hills
and various speed changes etc
Tuesday Morning - 10am - Mild/Sunny
3km run over the usual course pushing
quite hard today. Managed a PB of
14:51 for the trip (this course) so i’m
very pleased with my current training.
Wednesday Evening - 7pm - Very Hot
Knox Masters (Temp over 35C)
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks
2 x 40m strides
2 x 20m practice starts
60m - 3rd time not recorded
200m - 2nd in 27.84 (all runners times approx
1sec slower than usual - heat and headwind)
800 - relaxed jog coming home last 200m
Not spectacular but got through a difficult
night.
Friday Evening - 7pm - Mild/Humid
Speed Session
3 sets of high knees and bum kicks
1 x 70m stides
60m - 6mins - 60m - 6mins - 60m
Run at 95%
Medball Abs - 5mins various
Friday Morning - 11.30am - Mild/Humid
25min run for time including some hills and
speed changes along the way.
Monday Evening - 7pm - Warm
3 sets of high knees and bum kicks
1 x 70m strides
300m - 30secs - 100m
20mins (inc Medball Abs 5mins)
300m - 30secs - 100m
Monday Morning - 6.25am - Cool
3km run usual course - 15:07
Sunday Evening - 7.30pm - Mild/Warm
100 Pushups Challenge (total 38)Wk1 D1
200++200++200++200++200
++200++200++200++200++200
Run at approx 70% ++ = 60secs
Wednesday Evening - 7pm - Mild
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
3 x 40m strides
3 x 10m practice starts
200m Hcp - 2nd in 27.43
5kms - 29:59
Tuesday Evening
100 Pushup Challenge Wk1 D2 (Total 50)
Tuesday Morning’s run abandoned after
about 5mins - not feeling well.
Saturday Afternoon - 3.30pm - Very Warm
100Pushup Challenge Wk2 D1 (Total 53)
The first day of each week is the toughest
as the breaks between sets are the shortest!
Saturday Morning - 10am - Indoors
3 sets of high knees and bum kicks
1 x 70m strides
60m - 7mins - 60m - 7mins - 60m
Medball Abs - 5mins various
Friday Morning - 6.30am - Cool
3km run was a slow struggle which was
a sign of my tiredness or being a little
unwell perhaps - 17:43
Thursday Evening - 7-30pm - Mild/Warm
100Pushup Challenge - Wk1 D3 (Total 57)
Sunday Evening - 7pm - Very Warm
Tempo Session
200++200++200++200++200
++200++200++200++200++200
Run at 70% ++ = 60secs
Due to extremely hot weather conditions
in Melbourne on Monday and Tuesday, i
cancelled 3 of my scheduled sessions which
would have been a 3km run on both Mon and
Tues mornings and a split session of 2 x 300/
30s/100 on Mon night. I had very little sleep
on Sun and Mon night due to very hot over-
night temps and consequently i have the same
feeling that i would if i had been overtraining!
Heart rate up and headaches etc.
This is what happened on Wednesday night -
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
3 x 40m strides
3 x 20m practice starts
400m - 2nd in 66.xx
Had a good lead at the top of the straight
and hit the wall so hard that it was like treading
water in a pool. Could barely walk over the
finish line and was beaten by 2secs into second
place. Probably the worst 400m i have ever
run (ran 62.37 2 weeks ago).
I decided to end the night there and went home
early.
Today (Thursday i have a bad headache and
will stay home from work)
Saturday Evening
100PushupsChallenge Post Wk2 Test
25 Good Form Pushups
(Not surprised as i could only manage
18 at the start of Wk1. Not really sure
that this training system will get me
even as far as 40?? - I’ll be happy if it
does though!)
Saturday Morning
Warmup 5mins slow jogging pace
4 x 2mins at steady pace with 90s
rests between each.
Friday Evening
3 sets of high knees and bum kicks
1 x 70m strides
400m - 90s - 400m - 90s - 200m
150s - 2min run at solid relaxed pace
(first 3 runs at around 75%)
Friday Morning
25min run for time with a few speed
changes - fairly easy!
Thursday Evening
100PushupsChallenge (Wk2 D3 - 76 total)
what is the 100 pushup challenge? 
That feeling in last 100m of 400m I gather that is unusual for you what do you think caused it? Poor pacing?
I do usually tie up at the end of a 4 but never
like that before. I would put it down to the
extreme heat and resultant severe lack of sleep
for a few days that gave me a similar feeling to
what i’ve felt when overtrained.
Sunday Evening
Tempo Session
200++200++200++200++200
++200++200++200++200++200
Run at 70-75% ++ = 60secs
Sunday Morning
Warmup 5min slow jogging then
5mins at approx 3km pace
2min rest
3mins a little quicker
Solid 2min walk to cooldown