Thursday Evening
15mins run at even pace
Medball Abs and Mountain Climbers



Wednesday Evening
4 x 30m easy strides
3 x high knees and bum kicks
1 x 50 strides
3 x 14m practice starts
60m race - 2nd in 8.10
200m race - 2nd in 27.56
a little later
6 x 200m in 38-40 last on in 32



Tuesday Evening
15mins run gradually increasing pace
Medball Abs and Mountain Climbers



Monday Evening
Various Upper Body Dips/Pullups/Pushups
Air Squats and Lunges - 20/18/16/14/12/10
Mountain Climbers - 32/28/24/20/18/14/10
Medball Abs - Russian Twists - 3 x 80
All reps with 30secs mini tramp high knee
jogging between each



Sat/Sun off



Friday Evening
Various Upper Body Dips/Pullups/Pushups
Air Squats and Lunges - 20/18/16/14/12/10
Mountain Climbers - 32/28/24/20/18/14/10
Medball Abs - Russian Twists - 3 x 80
All reps with 30secs mini tramp high knee
jogging between each



Thursday Evening
15min run gradually increasing pace
Medball Abs and Mountain Climbers



Wednesday Evening
Knox Masters
Warmup 400m slow jogging pace then
3 sets of high knees and bum kicks
2 x 60m strides
1000m race - 3rd in 3:48
a little later
2 x 400m steady with 10mins rest



Tuesday Evening
15mins run gradually increasing pace
Medball Abs and Mountain Climbers


Monday Evening
Various Upper Body Dips/Pullups/Pushups
Air Squats and Lunges - 20/18/16/14/12/10
Mountain Climbers - 32/28/24/20/18/14/10
Medball Abs - Russian Twists - 3 x 80
All reps with 30secs mini tramp high knee
jogging between each