S&C

Exercises

Single Leg Deadlift	2×10 (18kg)
Single Leg Squats	2×10 (18kg)
Split Squat	2×10 (18kg)
Step Ups	2×15 (18kg)
Plank	2x30s (8kg)
Single Leg Calf Raises	3 x 10 (8kg)
Ukranian Twist	3 x 10 (3kg)
Single Leg Glute Bridge	2 x 12 (4kg)
Hamstring Curls	1 x 30 (4kg)
Side Leg Raises	1 x 30 (4kg)

TIMER

COACH NOTES

If Sunday is viable then I like having Monday as a rest, post long run.

Coach Simon

RUNNER FEEDBACK

Put myself (rather than work) first, and did these as soon as I got up. It really helps that I remember how good these were for me last time.

Neil Jeffries

COACH FEEDBACK

That’s a great approach. It’s a very healthy one too as I read doing them first thing can make a big difference. I’m guilty like you of waking up and feeling like I must crack on with work. I think less than 60 seconds past between my eyes opening and my computer booting this morning. I really need to follow your lead. Well done for smashing these out Neil.