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

Monday would be the other option but that would rely on you feeling fresh post long run.

Coach Simon

RUNNER FEEDBACK

I took the Monday option! Happy to do three sessions this week as I can feel myself getting stronger making it the next best thing to running! Although I may split tomorrow’s across Tues/Weds, and do the same thing with the third on Thurs/Fri

Neil Jeffries

COACH FEEDBACK

Well done Neil, with it being race week I would stick to 2. In fact I’ve removed tomorrows for that reason. Definitely a case of less is more this week and making sure you are fresh for Sunday. Missing out 1 S&C session really isn’t going to make a difference to your performances over the next few races. Doing 3 sessions in the space of 5 days might.