S&C

Exercises

Plank	2 x 40s
Russian Twist	2 x 10
Squats	2 x 15
Split Squat	2 x 5
Single Leg Calf Raises	2 x 8
Glute Bridge	2 x 12
Wall Sits	2 x 30s
KettleBell Swings	2 x 10 (8)
Farmers Walk	2 x 60s (8kg)
KettleBell Bent Over Row	2 x 5 (6)

TIMER

COACH NOTES

With more time on your hands we can squeeze one of these in. Important not to do anything new this week with the race Sunday.

Coach Simon

RUNNER FEEDBACK

Plank 2 x 40s ✅ Squats 2 x 15 With leg push up machine 30kg on each side Split Squat 2 x 5 ✅ with 10kg dumbells Single Leg Calf Raises 2 x 8 ✅ Glute Bridge 2 x 12 With 10kg dumbell Wall Sits 2 x 30s ✅ KettleBell Swings 2 x 10 (8) 16 Farmers Walk 2 x 60s (8kg) ✅ KettleBell Bent Over Row 2 x 5 (6) ✅Machine with 15kg

Kirsty Marsden

COACH FEEDBACK

Great work Kirsty. I think we are at the point of this plan where we don’t want to tinker too much with the S&C. Just to avoid picking up any injuries during this race block. But once you have completed the 3 Half Marathons then it would be the time to perhaps focus a bit more on getting stronger, which in turn will really help your running.