S&C

Exercises

Squats	2 x 20
Plank	2 x 60s
KettleBell Swings	2 x 20 (9kg)
KettleBell Side Dips	2 x 20 (9kg)
Kettlebell Overhead press	2 x 20 (6kg)
Split Squat	2 x 10 (6kg)
Kettlebell Bent Over Row	2 x 10 (6kg)
Leg Lowers	1 x 10
Leg Raises	1 x 10
Press Up	2 x 12
Russian Twist	2 x 15
Glute Bridge	2 x 10
Shoulder Taps	2 x 20
Calf Raises	2 x 10

TIMER

COACH NOTES

I did originally only have 1 S&C in the plan but knowing you as I do, I’m pretty sure you’d be keen to do 2. So I added another 😉

Coach Simon

RUNNER FEEDBACK

Yep – all done. I could feel the glute thing on first plank (low position) but I hadn’t been up long. Felt fine for 2nd plank done in high position. Also on thread the needle I could feel it but that was OK as I could use the stretch to ease it out a bit, especially with some movement. No issues other than that. I’m still using 9kg kb for my overhead presses, not 6kg. I’m happy with the current routine – some exs are getting easier but generally it feels about right.

Sarah Marzaioli

COACH FEEDBACK

Thanks Sarah. I’ve changed the overhead press to 9kg (you are stronger than me). From my experience the glutes are a funny muscle as I can be in real trouble one day and then fine the next. It’s been a constant nuisance for me for a long time but it’s yet to really stop me running on training at a good level. I think it’s just a case of sometimes we have to put up with and get on with things. Fingers crossed both our glutes feel ok on Sunday.