S&C

Exercises

Skipping	120s
Bicep Curls	2 x 10 (3kg)
Plank	2 x 60s
Glute Bridge	2 x 10
Tricep Dips Dumbbells	2 x 10 (3kg)
Dead Bugs	2 x 10
Goblet Squat	2 x 10 (3kg)
Bent Over Row	2 x 10 (3kg)
Russian Twist	2 x 10
Split Squat	2 x 5
Shoulder Press	2 x 5 (3kg)
Single Leg Calf Raises	2 x 10
Single Leg Deadlift	2 x 5

TIMER

COACH NOTES

A replacement for the PT session if need be? If you’re feeling super committed, do both. If you do both, keep them a few days apart though.

Coach Simon

RUNNER FEEDBACK

Good session – weights and core. We identified a slight niggle with what might be a grumbly Achilles tendon – right leg calf. I’ve just ordered some compression socks and I have a support somewhere which I’ll dig out. I don’t want to aggravate it.

Philippa Windsor

COACH FEEDBACK

Well done Philippa. One of my other runners was having problems with his achilles and went for a sports massage. Apparently there was some old scar tissue in there but the masseuse was able to sort it out (apparently), perhaps something to consider if it does give you any issues.