S&C

Exercises

Plank	2 x 65s
Russian Twist	2 x 20 (5)
Wall Press Up	2 x 12
Squats	2 x 12 (5)
Split Squat	2 x 12
Single Leg Calf Raises	2 x 10 (5)
Glute Bridge	2 x 15
Wall Sits	2 x 60s
KettleBell Swings	2 x 20 (8)
Bent Over Row	2 x 15 (5)
Farmers Walk	2 x 60s (8)
Heel Taps	2 x 12
Inchworm	1 x 8
Bicycle Crunch	2 x 15

TIMER

COACH NOTES

Just one session this week with Sunday’s race. I’ve added in the new exercises. Well done on doing extra.

Coach Simon

RUNNER FEEDBACK

All exercises just completed, apart from the kettle bell swings and farmers walk – my neck/trapezius on my right is sore.. had a sports massage on Wednesday and she said both sides are solid! I think it might be my form towards the end of long runs when I’m getting tired..? Something to be aware of and focus on 👍🏻

Kirstie Carlton-Blake

COACH FEEDBACK

Sensible to leave a few out if you are struggling with some niggles. As runners we tend to lose our posture when we tire. I was parked down a side road Wednesday evening as one of the Horntye groups were running back up the hill, so had a side view of their form, it wasn’t great, lots of round shoulders and slouching. Plus focusing on form when we are in the toughest moments of a race can be a great distraction. Well done on the workout though Kirstie.