Mal Wilson

My motto is "Never Quit"

I exercise five out of seven days allowing two days recovery.  My runs are always ten kilometres or more and consist of a slow, fast or surging pace. I  run at least every second day.  I try to keep the pace within forty to forty-four minutes for a ten kilometre run.  When in the mood I do very steep hill work and take my heart rate to the maximum.

With surging in any particular exercise it’s a case of fast as you can go, then slow. i.e. one minute fast, 30 seconds slow.  When running I do this for five kilometres.  I find this brings my aerobic fitness up to a very high level.

On the in-between days the gym plays a big part in my exercise regime as well.  I do boxing, rowing, cross trainer, bike, running machines, weights and cardio classes.

My resting heart rate is thirty-seven to forty beats per minute and during training I like to take it up to 140 beats per minute or more.

I never train at half pace.  I work my body to its maximum or until I lose interest.  I never make excuses and will train in heat, rain, early morning or night.  If I am going to party, my training will always come first.  No training, no party and that’s that.  When running I always make out I am in an actual race and in the lead.