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
Wednesday Evening - 7pm - Quite Warm
Knox Masters
Warmup 3laps slow jogging pace then
3 sets of high knees and bum kicks
3 x 40m strides
800m - 2nd in 2:50 struggled with breathing
somewhat.
4km Hcp - 6th in 23:02 hard work after the
800!
Tuesday Morning
20min run for time gradually increasing pace
from 10mins
Monday Evening
3 sets of high knees and bum kicks
1 x 70m strides
60m - 7mins - 60m - 8mins - 60m
Medball Abs - 5mins various
Monday Morning
20min run for time gradually increasing pace
from 10mins
Monday Evening
3 sets of high knees and bum kicks
1 x 70m strides
60m - 6mins - 60m - 6mins - 60m
Medball Abs - 5mins various
Monday Morning
3km around the usual lake course 15:43
Haven’t done that one for about 2 weeks.
Had 4 days off from running as i sometimes
do from time to time to give myself a rest.
Wednesday Evening
Knox Masters
Warmup 400m slow jogging followed by
3 sets high knees and bum kicks
3 x practice starts 15/30/40
60m - 3rd in 8.35
200m - 3rd in 27.70
2 x 120m fast with 15mins between
Friday Evening
3 sets of high knees and bum kicks
1 x 80m strides
100m - 12mins - 100m
Run at 95%
Medball Abs - 5mins various
2 x 20 Air Squats
Friday Morning
Easy 20min run mainly for recovery as my
legs were still quite sore from Wednesday.
Saturday Evening
3 sets of high knees and bum kicks
1 x 70m strides
300m - 15mins - 300m (90%)
Medball Abs - 5mins various
2 x 25 Air Squats
Wednesday Evening
Various upper body work and Medball abs
2 x 25 Air Squats
Tuesday Evening
Various upper body work and Medball Abs
Tuesday Morning
3km run around the lake course again but this
time able to push hard without the soreness for
14:52 - much better!
Monday Morning
3km run around the lake course 16:25 - legs still
very sore and tired from several days before!
Sunday Evening
3 sets of high knees and bum kicks
1 x 80m strides
300m run at 90%
15mins including Medball Abs 5mins
300m run at 90%
2 x Air Squats (25/30)
Saturday Evening
Various Upper Body Exercises plus
Medball Abs - 5mins
2 x Air Squats (25/30)
Friday Evening
3 sets of high knees and bum kicks
1 x 80m strides
100m run at 95%
15mins including Medball Abs - 5mins
100m run at 95%
2 x Air Squats (25/25)
Thursday Evening
A light upper body session plus
Medball Abs - 5mins various
1 x 30 Air Squats
Wednesday Evening - Humid
Knox Masters
Warmup 400m slow jogging pace then
3 sets of high knees and bum kicks
1 x 30m strides
2 x 15m practice starts
1 x 50m strides
300m race - 5th in 43.02
15mins
120m run at 95%
15mins
120m run at 95%
Tuesday Evening
Various upper body exercises plus
Medball abs - 5mins various
2 x Air Squats (30/30)
Monday Evening
3 sets of high knees and bum kicks
1 x 80m strides
300m run at 90%
15mins including Medball Abs 5mins
300m run at 90%
2 x Air Squats (25/30)
Monday Evening
3 sets of high knees and bum kicks
1 x 80m strides
300m run at 90%
15mins including Medball Abs 5mins
300m run at 90%
2 x 30 Air Squats
Monday Morning
3km run around the lake without
pushing in 16:47
Sunday Evening
Medball Abs - 5mins various
2 x 30 Air Squats
Saturday Evening
3 sets of high knees and bum kicks
1 x 80m strides
100m run at 95%
12mins including Medball Abs 5mins
100m run at 95%
2 x 30 Air Squats
Friday Evening
Medball Abs - 5mins various
2 x 30 Air Squats