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

This would be the day that worries me as it’s sandwiched between the long run and efforts. So you might be doing this session on damaged muscle fibres and if they don’t recover by Tuesday the risk of injury creeps up. So I would be inclined to either rest, ease back or move this.

Coach Simon

RUNNER FEEDBACK

As I was too busy on Monday to do these, I split S&C in two, doing the broadly “core” work on Tues afternoon ahead of the hills session… and the five “leg” routines on Weds am – mindful of overload after the hills session. But it was fine.

Neil Jeffries

COACH FEEDBACK

That is a very smart move and I like the fact you mentioned being mindful of the hills yesterday. Just having that knowledge and awareness to listen to the body and when you are vulnerable to picking up an injury can be very powerful. Great work Neil.