S&C

Exercises

Plank	2 x 40s
Split Squat	2 x 10
Russian Twist	2 x 10
Squats	2 x 10
Glute Bridge	2 x 10
Wall Sits	2 x 45s
Single Leg Deadlift	2 x 10
Incline Press Up	2 x 10
Calf Raises	2 x 10
Dead Bugs	2 x 10

TIMER

COACH NOTES

If you’re showing any signs of fatigue or aches and pains over the next 8-12 weeks building up to Brighton, the first thing to ditch would be this. Just decide whether you think rest would be better, although that isn’t a free pass to miss it every week.

Coach Simon

RUNNER FEEDBACK

Yeah I do neglect some of these sometimes to be honest. Prefer some of the exercises to others

Sam Evans

COACH FEEDBACK

That’s ok. At your age you can tend to get away with it, but long term it;s good to get into habits, especially now the marathon is the goal as stronger muscles are key for that. If there are any exercises you really don’t like, just say and I can find an alternative.