S&C

Exercises

Chest Press	2 x 10 (3)
Reverse Lunge & Rotation	2 x 10
Shoulder Press	2 x 10 (3)
Squats	2 x 12 (5)
Bicep Curls	2 x 10 (4)
Dead Bugs	2 x 10
Tricep Dips Dumbbells	2 x 10 (4)
Flutter Kicks	2 x 20
Single Leg Deadlift	2 x 10
Side Lunges	2 x 10
Side Leg Raises	2 x 10

TIMER

COACH NOTES

I’m just a little wary of doing 2 sessions right now when you’re at your peak of your running in terms of mileage. So hopefully if you choose to go for a 2nd plan, that’s when we will introduce that 2nd S&C session. Picking up an injury now would be a disaster.

Coach Simon

RUNNER FEEDBACK

All done with a couple of extra core exercises thrown in for good measure! The single leg deadlifts are hard, but definitely getting more control as the weeks go by 🙌🏻

Kirstie Carlton-Blake

COACH FEEDBACK

The single leg stuff can be challenging at first but good to have a few of those exercises in, after all running is a single leg activity. Well done Kirstie and always happy if you want to add some more in. Would you like me to add them to the routine for next week?