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Full Body S&C

LOAD: 15

Should include around 4-5 leg exercises. Squats, lunges, calf raises and a hinge exercise are important. Also 2-3 core exercises and both push & pull upper body exercises.

Elliptical 30 Mins
Barbell Squat 2 x 8 (50kg)
Single Leg Squats 2 x 15 (20kg)
V Snaps 2 x 25
Single Leg Calf Raises 2 x 12 (25kg)
Flutter Kicks 2 x 60s
Kettlebell Hip March 2 x 12 (8kg)
Tib Raises 2 x 35
Bent Knee Calf Raises 2 x 15 (25kg)
Russian Twist 2 x 25 (14kg)
Press Up 2 x 25
DeadLift 2 x 8 (50kg)
simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

NA

PACE

Done an easy 3 miles hr did spike a bit at the end for some reason but still avg nice and low and pace was easy. All exercises went well got a little bit of tightness still but no pain so thats good hopefully sunday goes well although conditions look like there gonna make it hard.
Stephen Gates
Great work Steve and so far so good. Yeah conditions Sunday going to be tricky and why I think any comparisons from last year are going to be counterproductive. Just go out and run a strong race and treat it as good prep for the big one.
simon-linklater

Coach Simon