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Full Body S&C

LOAD: 15

Should include around 4-5 leg exercises. Squats, lunges, calf raises and a hinge exercise are important. Also 2-3 core exercises and both push & pull upper body exercises.

We only need 1 strength session this week. So this, you tube of Aerobics are all options.

Step Ups 2 x 90s
Squats 2 x 20
Plank With Leg Raise 2 x 30s
Single Leg Deadlift 2 x 15
Dead Bugs 2 x 15
Single Leg Glute Bridge 2 x 10
Single Leg Calf Raises 2 x 10
Side Lunges 2 x 10
Forward Lunge and Rotation 2 x 10
Leg Raises 2 x 10
simon-linklater

Coach Simon

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RPE

PACE

Aerobics done 👍 full s&c session. I also need to check about my next plan. I think I might take a little break until I find my next challenge, let me know if you have any ideas. I have the half for March but nothing in between
Stacey Hayler
Well done Stacey. Great start to the week. Yeah in terms of what next. I think you’ve done a lot already this year, so I’d be inclined to ease back for a while. My advice would be have a look through the calendar and pick some races which take your fancy. Then just maintaining what you’ve built up and enjoying those events would be my advice, until the next big challenge catches your eye. Obviously there are events/runs like The Amble, Bates Green Gallop and Rye Ancient Trails, that you might enjoy. Here’s a list of most of the local races this year that you can take a look from. https://docs.google.com/spreadsheets/d/1C4wFe2XvQPl3ZXYzX7WAJOigfLXpfxI7mrENl8yytsA/edit?usp=sharing No worries if you want a break from the plan either. If you see me mention I’m full, that will always apply to “new runners”. So I’ll always find a space for you.
simon-linklater

Coach Simon