S&C

Exercises

Exercise Bike 15 Mins
Plank With Leg Raise 2 x 60s
Squats 2 x 20 (8)
Dumbbell Swings 2 x 10 (8)
Dead Bugs 2 x 8 (8)
Split Squat 2 x 10 (6)
Bicep Curls 2 x 10 (8)
Reverse Lunge & Rotation 2 x 10
Tricep Dips Dumbbells 2 x 10 (8)
Box Step Up 2 x 15 (10)
Farmers Walk 2 x 60s (12)

TIMER

COACH NOTES

Just the 1 this week with the 4 runs. Everything is going really well right now so we just need to be smart and not get carried away.

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Coach Simon

RUNNER FEEDBACK

Swapped the days around to keep out of the winds. Done. All seem fine for now. (Farmers walk – getting used to the 12kg but knackered by the end!).
Rebecca Richardson

COACH FEEDBACK

Very sensible approach. Well done Rebecca. Always best to avoid the crappy weather if you can.
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Coach Simon