S&C

Exercises

Exercise Bike	15 Mins
Plank With Leg Raise	2 x 60s
Squats	2 x 20 (8)
Dumbbell Swings	2 x 15 (8)
Dead Bugs	2 x 10 (8)
Split Squat	2 x 8 (8)
Bicep Curls	2 x 10 (8)
Reverse Lunge & Rotation	2 x 10
Tricep Dips Dumbbells	2 x 12 (8)
Box Step Up	2 x 15 (10)
Farmers Walk	2 x 60s (12)

TIMER

COACH NOTES

Again this week looks hectic, but I think when you break down each session individually, most of them are 60 mins or under and not over demanding. Focus on one session at a time, one day at a time and often it’s much easier than first glance would appear.

Coach Simon

RUNNER FEEDBACK

Done. No issues. Hate to say it but this routine no longer feels challenging!!! Will take your guidance on how to change, (apart from plank with leg raise) all exercises could either be heavier weights OR more reps.

Rebecca Richardson

COACH FEEDBACK

So pleased to hear that as it’s a decent session. Better than I could do. I think with the trip coming up and then when you return the races, I’d be inclined to right now keep it where we are at. So just maintain the strength you have. I don’t think this is the time to be pushing. Then once you’ve done HHM and Budapest, we can look to increase the weights. Sometimes just maintaining is the right approach, especially with races so close. But awesome work Rebecca.