Monday
Treadmill - Incline 6 - Speed 6mph - 10 mins
Bike - Interval - Level 8 - 30 minutes
Leg curl - 18kg - 40 reps
Calf press - 27kg - 80 reps
Leg press - 27kg - 80 reps
Squats - 10kg - 40 reps
Lunges - 4kg - 80 reps
Sitting ball twists - 4kg - 40 reps
Tuesday
Track session
Wednesday
Rest
Thursday
Eye charity handicap - 4 miles
Friday
Rest
Saturday
Rest
Sunday
Treadmill - Interval (warm up, 1 min run, 1 min walk, 1 min run, 1 min walk, 1 min run, cool down)
Cross trainer - Random Interval - Level 10 - 30 minutes
Bike - Random Interbal - Level 7 - 30 minutes
Chest press - 10kg - 10 reps x 5 sets
Shoulder press - 10kg - 10 reps x 3 sets
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