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 this being a recovery week is we can move this to Tuesday and give you more rest after the long run.

Coach Simon

RUNNER FEEDBACK

Sorry to reschedule these 2 sessions Simon but it just works better for me. I know you wanted me to have more rest after my long run but to be honest I felt absolutely fine and was powering along on the final kms with plenty in the tank. I made sure I had a good rest in the afternoon though! I have just done all my S&C and was a little bit cautious about those involving the knee but all was fine. :o)

Sarah Marzaioli

COACH FEEDBACK

Well done Sarah. I think as long as I get the message across as to the importance of recovery, especially after a long run, then I’m happy if you want to listen to the body and adjust the schedule. What I just want to avoid is you feeling tired on a Monday but feeling you “have” to do the S&C. Because that’s never the case. If you always remember it’s actually when we are resting and recovery that our body adapts and gets stronger than we can appreciate the importance of rest. Great work for getting this done though.