S&C

Exercises

Squat/Overhead Press	3 x 12 (6)
Chest Press Dumbbells	3 x 12 (8)
Reverse Lunge & Rotation	3 x 12 (4kg MB)
Bent Over Row	3 x 12 (8)
Sit Ups	3 x 15
Single Leg Glute Bridge	3 x 12
Plank With Leg Raise	3 x 60
Single Leg Calf Raises	3 x 10 (8)
Single Leg Deadlift	3 x 10 (5 KB)
Dead Bugs	3 x 10 (5)
Split Squat	3 x 10 (5 KB)

TIMER

COACH NOTES

This is a really good workout now. There is the possibility of doing another S&C. That would probably mean doing it Thursday and Saturday as you’d need a day in between. But I feel like things are going well right now so I’m wary of pushing too hard. I just wanted to suggest in case you wanted to do more.

Coach Simon

RUNNER FEEDBACK

Done, ✔️ with regards to doing 2 S&C sessions in the future, I am happy to do whatever you think is best at whatever point, I don’t know what I am doing, so trusting you and your expertise to get me through this 😂

Kayla Quinnell

COACH FEEDBACK

😂 I appreciate the honesty. I feel like at the moment you’re doing really well, so perhaps that is something we might consider post London. All the times progress is happening I’m reluctant to change much. But I think it highlights you have that potential to increase the training and with that improve your running further. Well done Kayla.