S&C

Exercises

Plank With Leg Raise	2 x 60s
Single Leg Deadlift	2 x 10 (8)
Press Up	2 x 15
Goblet Squat	2 x 20 (16)
Shoulder Press	2 x 10 (5)
Russian Twist	2 x 10 (8)
Split Squat	2 x 15 (8)
Bent Over Row	2 x 15 (5)
Single Leg Calf Raises	2 x 10
Tib Raises	2 x 15
Crab Walks	2 x 20
Pull Ups	2 x 10
Bicycle Crunch	2 x 20

TIMER

COACH NOTES

Just the one this week to give you that extra rest from Eastbourne.

Coach Simon

RUNNER FEEDBACK

I grudgingly got on with this, almost didn’t about 5 times but just bit the bullet and got on with it. Upper body still weak as hell apart from pullups, meh. Didn’t got quite as deep on the squats this time as my inner hams were really sore after the last session (I can feel them more on the single-leg deadlifts though). Rest of it was fine, no knee trouble.

Sam Davies

COACH FEEDBACK

We need some positive reinforcement to go with these. Save your favourite TV program or podcast for when you do them maybe? 😂 That said, despite your hate relationship with them you’ve done pretty well. Other upper body workouts that will make you feel stronger are bicep curls and tricep dips. If you like the idea of toned arms we can include them instead of the shoulder press and bent over row.