S&C

Exercises

Elliptical	30 Mins
Squats	2 x 15 (25kg)
Single Leg Squats	2 x 10 (20kg)
V Snaps	2 x 20
Single Leg Calf Raises	2 x 10 (20kg)
Dead Bugs	2 x 10 (5kg)
Kettlebell Hip March	2 x 10 (8kg)
Tib Raises	2 x 30
Bent Knee Calf Raises	2 x 15 (25kg)
Russian Twist	2 x 20 (14kg)
Chest Press	2 x 10 (8kg)

TIMER

COACH NOTES

Hopefully you’re feeling as good right now as any point before.

Coach Simon

RUNNER FEEDBACK

Decent elliptical session and exercises all good. I have gone back to flutter kicks instead of dead bugs just feeling they work me a bit harder. Hope that’s ok.

Stephen Gates

COACH FEEDBACK

Well done Steve, nice to see you at track as well. Yeah no worries about the switch. Remind me how many flutter kicks you were doing and I’ll include them back in. Post race we could add some more upper body stuff in there if you wanted. It’s unlikely to make much difference to your running but you would feel stronger in yourself. Paul has made some good gains by doing bicep, tricep and shoulder work. As I say it’s not essential for running but can help you feel stronger in the upper body. I would save that post race though.