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)

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!

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

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.

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

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 - 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