I’ve decided to share as much of my programming as possible, where possible. as I write for clients, I’ll post outlines here. Obviously, this won’t be the total programme as that will include warm-up ideas, mobility,  cardio, mental work, but, I thought, its good to share, even if it’s just a bit. Many of my City of London clients will go on to a 20-minute boxing session, for cardio, stress relief,  but also mental training under pressure.

This programme is basically a good spread of functional, compound movements for the legs, with upper back work for posture, and arm stuff, well, for Saturday night!

I’ll cycle between 5, 10, 15 reps, but be open to the mood and workload of my clients

Day 1

A) lunge plus Bulgarian split squat

B) Pull up 5 sets: some of these are wide grip for back development

Day 2
A) Deadlift:
B)  upper body is bench, bar/dumbbell
C) floor flaps for upper back
D) Dragon flag
 Day 3
A) Squat;
B) upper body building moves ( bicep/tri/shoulders)
C) upper back D/B rows
D) Burpees : ideally, build up to  4 minutes of burpees
So start every minute on the minute, start at say 3-5 a minute for 4 minutes. build week by week

Run 400m, then rest, then go again!

This doesn’t seem that difficult a task.

400m, is, after all, 400m, but there are several interesting questions: what race are you actually training for, and what energy system do you want to train.

Let’s talk about energy systems

Whoever invented the human body was a bit of a ‘worry puss’– they felt that one energy system just wasn’t safe enough. Rather like the householder who has a real fire place, electric storage heaters and gas central heating. Some would call that greedy, but a cautious person would call it prudent..

The human body has three energy systems.

One for fast reactive movement (diving under a car to save your three-year-old toddler),

A slower, more extended, but still, a pretty snappy system (for running 350 metres, then diving under a car to save your three-year-old toddler).

Finally, there is the long-term ‘trickle’ energy system (the one you use while shoe shopping, running 5k, miles away from any toddlers)

For people who have little experience of toddlers, these ‘metabolic engines’ are known as the:


Phosphagen pathway,

Glycolytic pathway,

Oxidative pathway.

■ The first, the phosphagen, dominates the highest-powered activities (100-metre sprint), those that last less than about ten seconds.
■ The second pathway, the glycolytic, dominates moderate-powered activities, those that last up to several minutes (400-800 metre run).
■ The third pathway, the oxidative, dominates low-powered activities, those that last in excess of several minutes (5k run, walking, shopping).

They all use slightly different energy producing mechanisms, which isn’t the subject of this article.  The subject is, how long do you need to leave it between goes?

Think of 100m, you can run that “balls to the wall” or you could jog it.



Here is the question. How soon could you do it again at the same pace?

So let’s say you run 100m (flat out, the fastest you’ve ever done) in 20 seconds* and collapse in a hysterical sobbing heap as you hyperventilate, and drool. If I make you go straight back, you’ll possibly stagger back in 30/40 seconds, while whining annoyingly!


So if you used the phosphagen pathway, I suspect you’ll need  11 times your time to recover. If you run 100m in 20 seconds, you probably need 220 seconds to recover to attempt the same pace again.

A simple principle is this, the slower you go, the less recovery you need, so, if you were to run 400m in 2 minutes, you probably want a 1-2-1 work rest period, so run 400m in 2 mins, rest 2 mins.

This helps you monitor consistency, otherwise, so some argue, you are not training or developing pace and capacity.  If you run 400m in 1.40, mini/erratic rest 1.50, mini/erratic rest,  2.00 mini/erratic rest 2.10 the argument is that you are simply surviving, not training.

So 2 take-home points

  1. Training needs non-emotional work and consistency to be successful
  2. It’s always the distance, plus the time it took you, plus the effective rest periods


( *for the sports pedants among you, if you run 100m in 20 seconds it’s not really phosphagen is probably a mix of what some call Anaerobic Alactic Endurance/ capacity, but the principle will hold for now)