Session 1: Circuits
This week’s circuit is one of Mark’s. Try to complete the following in 30 minutes – 45 minutes for juniors, 1 hour for younger athletes.

500 exercises:
25 squat jumps
25 shoulder tap press-ups
50 reverse step lunges
25 pike press-ups
25 burpees (chest to floor if you can)
50 walking lunges
25 walk-out press-ups
25 squat thrusts
50 bench step-ups (onto a box or step)
25 plank jacks
25 long jumps
25 floor-to-sky with dumbells (or substitute weight)
25 lateral jumps (jump sideways off one foot, landing on the other)
25 shoulder flies (using your dumbells/weights)
50 mountain climbers (25 per leg)
25 crunchies (stomach crunch with legs elevated)

This is a tough circuit. Warm up first, and don’t over-do it!

Session 2: Intervals
Two minute intervals.
30s fast (400m pace), 30s jog, 30s fast, 30s jog.
Five minute rest between sets.
Repeat, switching to slow, fast, slow, fast.
Four sets total.

You can do this on road, grass or other suitable surface – if you have access to a space or pavement.

For those confined in, check out some of the Welsh Athletics lockdown workouts, including some great skills and drills.

Session 3: Sprints or Garden Leg Power
Sprints with a walk back recovery – 50-75m.
Do 5, then rest for 5-7 minutes.
Repeat for three sets total.

If you’re looking for a garden session:
Leg focused power!
Squat holds (5 seconds) – keep knees behind toes
Single leg squats, alternating (slow)
Side squats, alternating (slow)
Calf raises (use a step)
Bulgarian squats (single leg in front, back foot elevated)
Single leg Romanian deadlifts (back leg stays straight and lifts as you tilt forward)
Hip thrusts (elevate the shoulders on a chair)
Do each for 30s, rest for 30s, then onto the next.
Repeat the set two or three times. Don’t rush, and look to Youtube for technique.