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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.

Barbell Squat 2 x 8 (50kg)
Single Leg Squats 2 x 15 (20kg)
V Snaps 2 x 25
Single Leg Calf Raises 2 x 12 (25kg)
Flutter Kicks 2 x 60s
Kettlebell Hip March 2 x 12 (8kg)
Tib Raises 2 x 35
Bent Knee Calf Raises 2 x 15 (25kg)
Russian Twist 2 x 25 (14kg)
Press Up 2 x 25
DeadLift 2 x 8 (50kg)
simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

NA

PACE

Well its the first time I have felt my legs while doing strenght work not overly painful but it was present, I thought I would do this first thing to give as bigger gap for tomorrow morning session, I’m not sure how it will do tomorrow but time will tell if I have to adapt the session to suit the discomfort I will, I have a feeling pagie is going to say its time have a week off running which I know is probably the right thing but I feel its to late in the plan for that and I don’t want to loose fitness pre race, although I could x train alot to maintain it.
Stephen Gates
Well done Steve, as I said in the message, if she says take a week off, I’m not overlay concerned. You’re not going to lose the effect of 12 months of consistent training by taking 7 days off. If anything it will leave you fresh and raring to go. So I wouldn’t worry about that. Personally I think you could take up to 14 days off (obviously not ideal) but still go there and run a really strong race. It’s widely suggested 2 weeks is the time you can have off without losing any fitness. Let’s see what she says and go from there.
simon-linklater

Coach Simon