S&C

Exercises

Chest Press	3 x 10 (25)
Bicep Curls	3 x 10 (25)
Calf Raises	3 x 10 (15)
Tricep Dips Dumbbells	3 x 10 (25)
Russian Twist	3 x 10 (15)
Shoulder Press	3 x 10 (15)
Single Leg Deadlift	2 x 10 (10)
Leg Raises	2 x 10
Box Jump	1 x 10
Walking Lunges	3 x 10 (10)

TIMER

COACH NOTES

Combine this with an easy run day to ensure you get a full rest day.

Coach Simon

RUNNER FEEDBACK

Session missed! Focused on the 19 miles so choose to have the extra rest

Jack Matthews

COACH FEEDBACK

No worries Jack. I respect that. Sometimes we need to listen to the body and the running is always going to be the priority. Whilst I think your S&C is important, Rhys Boorman ran a 2:25 marathon and later admitted he did zero strength work. Again I wouldn’t advocate that approach but I would use it to remind yourself not to force the S&C when rest is more important.