S&C

Exercises

Plank	2 x 60s
Russian Twist	2 x 20 (5)
Wall Press Up	2 x 12
Squats	2 x 10 (4)
Split Squat	2 x 10
Single Leg Calf Raises	2 x 10 (3)
Glute Bridge	2 x 15
Wall Sits	2 x 45s
KettleBell Swings	2 x 20 (8)
Bent Over Row	2 x 15 (5)
Farmers Walk	2 x 60s (8)

TIMER

COACH NOTES

Not sure on your evening availability but Monday evening track also an option for the intervals? I just remembered when adding this.

Coach Simon

RUNNER FEEDBACK

Completed this on 27th Good session, definitely still feeling it at these reps/weights The heel dips didn’t feel quite as tough to complete as they did so think I’m getting stronger there. Feel stronger carrying out the single leg lunges too.

Kirstie Carlton-Blake

COACH FEEDBACK

Really pleased to hear you are starting to notice the difference. These kind of exercises are really what you want to be doing going forward forever, to look after yourself. They are not just important for running but everyday well being, so hopefully these good habits will stay long after your training plan finishes. Well done Kirstie.