S&C

Exercises

Single Leg Deadlift	2×10 (18kg)
Single Leg Squats	2×10 (18kg)
Split Squat	2×10 (18kg)
Step Ups	2×15 (18kg)
Plank	2x30s (8kg)
Single Leg Calf Raises	3 x 10 (8kg)
Ukranian Twist	3 x 10 (3kg)
Single Leg Glute Bridge	2 x 12 (4kg)
Hamstring Curls	1 x 30 (4kg)
Side Leg Raises	1 x 30 (4kg)

TIMER

COACH NOTES

If you can get these done a few days before the race for extra rest then that would awesome.

Coach Simon

RUNNER FEEDBACK

Another full set. And I will bring forward the 30 min easy shake-out to tomorrow (Friday) so Saturday can be a complete rest. I will run locally rather than driving down to Parkrun, which always makes me feel a bit guilty!

Neil Jeffries

COACH FEEDBACK

Great work Neil, I know what you mean about driving then to run, the only issue being we both live on top of a hill, so not always that simple to get back home whilst keeping it easy. My new tactic is to include hill sprints, so I finish at the bottom of Parkstone Road and do the hill sprints home.