S&C

Exercises

Elliptical	30 Mins
Squats	2 x 15 (25kg)
Single Leg Squats	2 x 10 (20kg)
V Snaps	2 x 20
Single Leg Calf Raises	2 x 10 (20kg)
Dead Bugs	2 x 10 (5kg)
Kettlebell Hip March	2 x 10 (8kg)
Tib Raises	2 x 30
Bent Knee Calf Raises	2 x 15 (25kg)
Russian Twist	2 x 20 (14kg)
Chest Press	2 x 10 (8kg)

TIMER

COACH NOTES

Because it’s a deload week I’ve left out Monday. If XC isn’t 100% then you can add it back in.

Coach Simon

RUNNER FEEDBACK

Nice easy 4 with ellen then exercises, it was nice to get an extra run in, instead of the elliptical, I think this would be a good swap in the future especially if I done it as a recovery paced run.

Stephen Gates

COACH FEEDBACK

Always happy with that switch. To be honest 4 miles easy for you is probably a lighter training load than 30 mins pushing hard on the elliptical. I think weeks where you feel fresh, especially as we head into Spring, this is a good option.