S&C

Exercises

Chest Press	3 x 10 (25)
Bicep Curls	3 x 10 (25)
Calf Raises	3 x 10 (15)
Tricep Dips Dumbbells	3 x 10 (25)
Russian Twist	3 x 10 (15)
Shoulder Press	3 x 10 (15)
Single Leg Deadlift	2 x 10 (10)
Leg Raises	2 x 10
Standing Long Jump	1 x 10
Walking Lunges	3 x 10 (10)

TIMER

COACH NOTES

Just the one session good enough this week to leave you fresh for Sunday.

Coach Simon

RUNNER FEEDBACK

This turned into a stretching session, did include some weights. But focused on releasing the tight quads! Probably one of my most important sessions in the gym I’ve done.

Jack Matthews

COACH FEEDBACK

On a race week it’s important to listen to the body and make adjustments. Whatever you did, it worked.