S&C

Exercises

Squats	2 x 12
Plank	2 x 60 Secs
KettleBell Swings	2 x 10 (8)
Dead Bugs	2 x 12
Calf Raises	2 x 12
Shoulder Press	2 x 8 (5)
Split Squat	2 x 12
Crab Walks	2 x 10
Bent Over Row	2 x 12 (5)

TIMER

COACH NOTES

Rinse and repeat

Coach Simon

RUNNER FEEDBACK

All went well. Added some very light weights to the split squats, which definitely made them more of a challenge! Don’t mind if you want to introduce a couple of extra exercises or substitute some…? Happy to take your advice though, of course!

Alison Anderson

COACH FEEDBACK

Great work Alison. I’ve added a couple more. Also taken out the Sit Ups having seen an interesting video about the lack of benefits to runners (he says after you smashed out all those sit ups for New York). It’s not to say they were a waste of time, just there are better exercises we can do.