Wednesday Evening - 7pm - Cold
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps
2 x 30m strides
2 x 10m pushup starts
1 x 20m 4pt start
70m - 3rd in 9.3
150m - 3rd in 19.7
4 x Hurdle training (4 cones spaced 1m short
of the 110m hurdles marks working on speed)
I need to get hold of 4 hurdles so i can do this
properly.
Thursday Evening - 6.45pm - Indoors
Core Work
6 x 3mins Boxing Bags (2 each SBall/F-C/Heavy)
5mins various medball abs
The bag work seemed a little easier tonight.
I feel like my abs are certainly getting stronger.
Friday Evening - 6pm - Indoors
Speed/Power etc.
3 sets of high knees and bum kicks
10Dips/7DHPullups/22Pushups
4 x 4secs fast sprint on minitramp
2 x 6secs fast sprint on minitramp
5mins various medball abs
1 x 25 Air Squats
Monday Evening - 5.45pm - Cold
Speed/Power etc
Warmup 200m slow jog followed by
3 sets of high knees/bum kicks/goosesteps
2 x 30m strides
4 x 10m 4pt starts
2 x 20m 4pt starts
1 x 30m 4pt start
2 x 40m 4pt start
Tuck Jumps 2 x 20/1 x 30
5mins various medball abs
Wednesday Evening - 7pm - Cool
Knox Masters
Warmup 400m slow jog followed by
3 sets of high knees/bum kicks/goosesteps
2 x 30m strides
2 x 15m Pushup starts
1 x 20m 3pt start
60m - 4th in 8.4
200m Hcp - 2nd off SCR in 27.16
Then ran a fairly solid 370m or so leading out
a group of runners which was probably a
mistake. Copped the lactic acid sickly feeling
and still have it an hour and a half later.
I did feel a little “off” tonight but am quite
happy with the 200m.
Friday Evening - 6.30pm - Cool
Split Runs etc
3 sets of high knees and bum kicks
8Dips/5DHPullups/20Pushups (haven’t been
feeling that great since Wednesday which is
maybe why those numbers are a little down?)
3 x strides - 60/70/80m
300m - 30s - 150m - 30s - 60m - these done
fast relaxed/faster/faster again
5mins various medball abs.
Saturday Evening - 6pm - Indoors
Core Session etc
3 sets of high knees and bum kicks
9Dips/6DHPullups/20Pushups
3 x 20 Air Squats
5mins various medball abs
Wednesday Evening - 7pm - Cold/Wet
Knox Masters (Track very wet tonight)
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps
2 x 30m strides
2 x 15m 4pt starts
100m - 2nd in 13.0
400m - 1st in 63.09
3 x 200m at fast relaxed with about 80secs
rest between each rep.
Very happy with those results tonight as i
was a little unsure of how i felt following 3 days
of no training. Also not sure that i feel as well
as i should. Anyway a good night’s work!
Thursday Evening - 6.45pm - Indoors
Core Session
Boxing Bags 6 x 3mins (2 ea SBall/F-C/Heavy)
DeadLift 3s x 3r x 60kgs
Medball abs 5mins various
Friday Evening - 7.15pm - Cold
Split Run Session
3 sets of high knees and bum kicks
8Dips/5DHPullups/20Pushups
3 x strides 60/70/80m
300m - 30s - 200m (fast relaxed/faster)
Medball abs 5mins various
3 x 25 Air Squats
Saturday Evening - 7pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
10Dips/6DHPullups/20Pushups
2 x strides 60/80m
3 x 60m @ 95% incline set at 12degs
(very fast leg turnover with proper
sprint form) 7 min rests.
(The 60m is at full speed after a
gradual buildup of around 50m)
3 x 25 Air Squats
Medball abs various 5 mins
Wednesday Evening - 7pm - Wet
Knox Masters - Track wet and slippery
Warmup 400m slow jogging followed by
3 sets of high knees/bum kicks/goosesteps
2 x 30m strides
2 x 15m 4pt starts
100m - 2nd in 13.17
300m - 2nd in 44.35 (made the stupid mistake
of watching the clock tick over while running
down the straight - may have lost my focus
last 30m or so??)
Have been pretty tired the last 2 or 3 days so
i haven’t trained much.
Friday Evening - 7.15pm - Cold
Split Run Session
3 sets of high knees and bum kicks
8Dips/6DHPullups/20Pushups
2 x strides 60/80m
300m - 30s - 200m (fast relaxed/faster)
Medball abs - 5mins various
3 x 25 Air Squats
Monday Evening - 6pm - Indoors
Treadmill Session - conditions way too bad
to go to the track - rain and hail etc.
I was very sick on Saturday so now that i’m
95% better i didn’t do a full session.
3 sets of high knees and bum kicks
2 x strides 60/80m
3 x 60m - 95% @ 12degs incline with a 50m
lead in and 6mins rest between each.
Medball abs - 5mins various
Wednesday Evening - 7pm - Very Cold
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
3 x 30m strides
90m - 1st in 11.90
200m - 1st in 27.17 (basically ran alone)
4 x 200m fast relaxed with 90s rests
how was the 4 x 200?
That was just a little extra work that i put in
after the racing - not too taxing - more like tempo
really - just looking ahead to the 400m hcp next
Wednesday night
Saturday Evening - 6.45 - Cool
Split Run Session
3 sets of high knees and bum kicks
8Dips/5DHPullups/20Pushups
2 x strides 60/80m
300m - 30s - 200m (fast relaxed/flat out)
Medball abs - 5mins various
3 x 25 Air Squats
Sunday Evening - 6.30pm - Indoors
Core Session
10Dips/6DHPullups/20Pushups
Medball abs 5mins various
3 x 25 Air Squats
Monday Evening - 6pm - Indoors
Treadmill Session
3 sets of bum kicks and high knees
10Dips/6DHPullups/20Pushups
2 x strides 60/80m
3 x 60m @ 95% with 12degs on TM
6mins rests between each rep
Medball abs 5mins various
2 x 25 Air Squats