S&C

Exercises

Squats 2 x 20
Plank 2 x 60s
KettleBell Swings 2 x 20 (9kg)
KettleBell Side Dips 2 x 20 (9kg)
Kettlebell Overhead press 2 x 20 (9kg)
Split Squat 2 x 10 (6kg)
Kettlebell Bent Over Row 2 x 10 (6kg)
Leg Lowers 1 x 10
Leg Raises 1 x 10
Press Up 2 x 15
Russian Twist 2 x 20
Glute Bridge 2 x 10
Shoulder Taps 2 x 20
Calf Raises 2 x 10

TIMER

COACH NOTES

The benefit of doing the long run Sunday is you can get your strength work completed earlier in the week and get plenty of rest beforehand.

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Coach Simon

RUNNER FEEDBACK

I adapted the session to accommodate the damaged knee so did not do squats, split squats or KB swings. The other exercises went OK and I added in the quarter squats suggested by sports physio yesterday. I’m confident the knee issue is a minor blip. It still feels a bit stiff but that’s all. I’ll try the easy run tomorrow cautiously and will not continue if there’s any issue with the knee.
Sarah Marzaioli

COACH FEEDBACK

Well done Sarah for being sensible. It’s always good to make those adjustments when you have a slight niggle. Really hope the run goes ok.
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Coach Simon