Wednesday Evening - 7pm - Cool/Cold
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps
1 set of single grandstand steps (fast feet)
2 x 30m strides
3 x 10m pushup starts
1 x 10m 3pt start
60m - 1st in 7.69PB (big breakthrough)
30mins later -
2 x 30m strides
3 x 10m pushup starts
80m - @ 95% (done as SE work)
3 x 15 Tuck Jumps
1 x 12 Squat Jumps
Very happy with tonight and i know that i
have a lot of improving to do in my start.
I also seem to excel when the temperature
drops which i know is quite unusual for a
sprinter. Happens every year though!!
Friday Evening - 6pm - Mild
Speed/Power etc
3 sets of high knees/bum kicks/goosesteps
2 x 10m Pushup starts
8 x 10m 4pt starts
3 x 15 Box Jumps (18’)
3 x 15 Tuck Jumps
10mins various medball abs
DL’s 2 x 5r x 60kgs
Yeah every Wednesday! I could take a break but
i guess i enjoy it too much for that. Of course i
know it’s not ideal but i’m feeling very fast at the
moment (for me!!) and i always run my best in
this cooler weather.
Specific goals for the next 12 months or so -
60m <7.5 (a big ask)
100m <12.5
If i could manage those then the slightly longer
stuff will just fall into place anyway.
Wednesday Evening - 7pm - Mild
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees/bum kicks/goosesteps
2 x 30m strides
1 x single grandstand steps
2 x 10m pushup starts
2 x 10m 4pt starts
70m - 2nd in 9.6 - mucked up the start and
really didn’t run my best
200m relay - ran the second leg and chased
very hard but again didn’t feel that fast.
4 x 15 Tuck Jumps
200m slow jog cooldown.
Not my best night tonight - perhaps didn’t
drink enough water during the day today and
also possibly not fully recovered from a very
hard speed session on Monday.
I decided after Wednesday to have an unload
week! As it has turned out i have not trained at
all since then until tonight -
Monday - 7pm - Indoors (Heavy Rain outside)
3 sets of high knees and bum kicks
8Dips/5DHPullups/18Pushups
5 x 4secs fast running A’s on mini tramp
(rests 90s)
3 x 15 box jumps
5mins various medball abs
Wednesday Evening - 7pm - Cold
Knox Masters
Warmup 400m slow jog followed by
3 sets of high knees/bum kicks/goosesteps
2 x 30m strides
2 x 10m Pushup starts
1 x 10m 4pt start
100m - 2nd in 12.7 (very close to PB)
about 20mins later
300m Hcp (i ran 5th off -16m so ran 284m
didn’t get times but did feel fast.)
Friday Evening - 5pm - Cool
Speed/Power etc
3 sets of high knees/bum kicks/goosesteps
2 x strides
6 x 10m 4pt starts
2 x 20 Box Jumps
3 x 15 Tuck Jumps
2 x 10 GHR
5mins various medball abs
Monday Evening - 6pm - Cold
Speed/Power etc (Knox Track)
Warmup 200m slow jog followed by
3 sets of high knees and bum kicks
2 x 30m strides
3 x 10m 4pt starts
3 x 20m 4pt starts
1 x 30m 4pt start (kept low to 20m)
1 x 50m 4pt start (kept low to 20m)
All done at 95% with good recovery
3 x 15 Tuck Jumps
Then home for -
10Dips/6DHPullups/20Pushups
Wednesday Evening - 7pm - Cold
Knox Masters
Warmup 400m slow jog followed by
3 sets of high knees and bum kicks
2 sets of goosesteps
2 x 30m strides
2 x 10m pushup starts
2 x 15m 4pt starts
80m - 3rd in 10.46
300m - 2nd in 44.30
6 x 15 Tuck Jumps
Hurdle spacing practice using cones
Friday Evening - 7pm - Indoors
Speed/Power etc.
3 sets of high knees and bum kicks
10Dips/7DHPullups/22Pushups
7 x 4secs Fast Running A’s on Minitramp
5mins various medball abs
DL 1 x 3r x 60kgs/1 x 5r x 60kgs
Monday Evening - 5.30pm - Cool
Speed Session - Knox Track
Warmup 300m slow jog followed by
3 sets of high knees/bum kicks/goosesteps
2 x 30m strides
4 x 10m 4pt starts
3 x 20m 4pt starts
1 x 30m 4pt start
1 x 40m 4pt start
3 x hurdle practice - done without hurdles
but using 4 witches hats spaced 1 metre
closer to each other from hurdle 2 - 4 pos
to practice the 3 steps between hurdles etc.
3 x 20 Tuck Jumps
5mins various medball abs (at home)
