Friday Evening - 7pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
11Dips/6DHPullups/22Pushups
2 x strides 60/80m
60m - 7mins - 60m - 7mins - 60m
run at 95% with 12degs of incline
Medball Abs - 5mins various
2 x 25/1 x 30 Air Squats
2nd and 3rd set in Weighted Vest
Bicep Curls
Saturday Evening - 9.30pm - Indoors
Treadmill Session (Shortened for Time)
Warmup 400m slow jogging followed by
1 set of high knees and bum kicks
1 x 80m stride
2 mins @ 6degs - fast relaxed pace
Monday Evening - 7pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
13Dips/7DHPullups/23Pushups
2 x strides 60/80m
60m - 9mins - 60m - 7mins - 60m
Run @ 95% @ 12 degrees incline
Medball Abs - 6mins various
2 x 25/1 x 30 Air Squats
2nd and 3rd set with Weighted Vest
Bicep Curls
Tuesday Evening - 7pm - Indoors
Core Session - Conditioning
Following Exercises done as a 3 set
circuit with 1mins -medball abs done
between each exercise. These were
a variation of Russian Twists and
totalled 11 sets.
Dips - 10/7/6
DHPullups - 6/4/4
Pushups - 20/16/16
Wednesday Evening - 7pm - Cold
Knox Masters
Warmup 400m slow jogging followed by
3 set of high knees and bum kicks
1 set of goosesteps
3 x 30m strides
2 x 15m practice 4pt starts
800m - 4th in 2:45 (first one for a long time)
about 25mins later -
10 x 200m (avg 41s/rest 85s)
The most volume i’ve done for a long time.
Quite happy with the 800m - led for the first
lap in 77 (too slow) and then compounded to
an 88 for the second lap.
Thursday Evening - 7.30pm - Indoors
General Strength/Core
Done as an alternating circuit with a set
of 60s Medball abs between each exercise
(total 11 sets of abs)
Dips 10/8/8
DHPullups 6/6/5
Pushups 20/18/18
I managed to get the numbers up a bit
from the Tuesday session.
Friday Evening - 6.30pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
11Dips/6DHPullups/22Pushups
2 x strides 60/80m
60m - 7mins - 60m - 7mins - 60m
Run @ 95% @ 12 degrees incline
Medball Abs - 5mins various
Air Squats - 2 x 25/1 x 30
2nd and 3rd set in weighted vest
Bicep Curls
Saturday Evening - 8.15pm - Indoors
Treadmill Conditioning
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks
1 x 70m strides
5 x 60s @ 75% @ 6degs with 60s hard walk
between each rep
60s slow jog to cooldown
Sunday Evening - 6.30pm - Indoors
Core Strength Session
Alternating circuit of the following with
a set of 60s medball abs between each
exercise - (so 11 sets of abs)
Dips 11/9/10
DHPullups 7/6/5
Pushups 22/20/20
Monday Evening - 6.30pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
12Dips/6DHPullups/22Pushups
1 x 60m strides
60m - 8mins - 60m - 8mins - 60m
run @ 95% @ 12degs incline
Medball Abs - 5mins various
Air Squats - 2 x 25/1 x 30 WVest
Biceps
Tuesday Evening - 7pm - Indoors
Core Session - Conditioning
Following Exercises done as a 3 set
circuit with 1mins -medball abs done
between each exercise. These were
a variation of Russian Twists and
totalled 11 sets.
Dips - 11/10/9
DHPullups - 6/6/5
Pushups - 20/18/18
600m race tomorrow night at Masters
Wednesday Evening - 7pm - Cold
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
2 sets of goosesteps
3 x strides (2x30/1x40m)
3 x 15m 4pt practice starts
Very slow jog around to start line
600m race - 2nd in 1:49 (very pleased)
about 20mins later -
6 x 200m avg 39s - rest 80s
A good night’s work tonight!
I’ll say, especially when that 800m the week before was 2:45…
Big night with those 200’s there as well.
Thanks John! - For me there is a world of difference between a 600 and an 800 but i am pleased at how i toughed out the finish.
Splits were - 32/38/39 as opposed to last week’s 77/88 of which the first 200 was only 37.
I may continue this type of stuff over the coming weeks as there is a series of 1000m handicap races coming up. I will keep the training for them to max runs of 1000 and continue with my usual speed and strength work. I do wish there were more 600’s though as i do like them.
will they not let you just run 600m of 100m? even if you offer to be pace maker.
Yep no problem with me doing that and i’m sure
that sometimes that will be the case. I will probably
run a couple of 1000’s also though along the way.
Still looking to go under 60 for the 400 !!
Saturday Evening - 5.30pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
10Dips/6DHPullups/20Pushups
2 x strides 60/80m
60m - 8mins - 60m - 8mins - 60m
run @ 95% @ 12degs incline
Medball Abs - 5mins various
Air Squats 2 x 25/1 x 30
Biceps
Thursday and Friday - Rest Days
Monday Evening - 6.30pm - Indoors
Treadmill Session
10Dips/6DHPullups/Forgot Pushups - 0
3 sets of high knees and bum kicks
2 x strides 60/80m
60m - 7mins - 60m - 8mins - 60m
run @ 95% @ 12degs incline
Medball Abs - 5mins various
Air Squats - 2 x 25/1 x 30
This week is an easier week after a
couple of hard ones.
Wednesday night 90m and 400m
Wednesday Evening - 7pm - Very Wet
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks
2 sets of 24 goosesteps
2 sets of Running A’s
3 x 30m strides
Track Very Wet tonight
90m - 2nd in 11.75
around 25mins later
400m in 63.14 - had to run around 3 or 4
runners as it was a type of novelty race which
i treated as a serious 400 hitout.
around 15mins later -
4 x 200m - av 39s with 78s rests
Very pleased with tonight’s work.
Thursday Evening - 7pm - Indoors
Core Strength/Conditioning
8Dips/5DHPullups/20Pushups
with a set of Medball abs between each.
I stopped training after just one set
tonight as my numbers were well down
and i have no energy. Last night’s racing
at Masters must have really taken it out
of me and i did have a longish day at work
today. I will rest up and hopefully be ready
for my usual Friday session of 60’s etc.