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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.

Doubling up with Friday also an option.

Press Up 3 x 15
Sit Ups 3 x 22
Single Leg Calf Raises 3 x 10
Bicep Curls 3 x 10 (15kg)
Shoulder Press 3 x 8 (15kg)
Goblet Squat 3 x 8 (15kg)
Dumbbell Swings 3 x 8 (15kg)
Plank 45 Secs
Flutter Kicks 3 x 50
Tib Raises 3 x 10
Split Squat 3 x 10 (5kg)
Dumbell Row 3 x 10 (15kg)
Tricep Dips Dumbbells 3 x 10 (15kg)
Step Ups 1 x 20
Hip Thrusts 1 x 10*
Side Leg Raises 1 x 10*
Clam Shells 1 x 10*
simon-linklater

Coach Simon

FEEDBACK

3

ENJOYMENT

4

RPE

PACE

Switched to today as it works best for me. No major issues. Just the body getting used to the extra load of marathon training
Paul Lambert
There are going to be times where it hurts, we will feel tired and days where it just feels like a grind. Crikey I’m in week 1 and already feeling it 😂 but hopefully we’ll settle down once we get used to the increased volume and it should be worth it in the end. No worries about switching this up and well done for getting it done. I feel like this is one of your strengths right now and if there are weeks you are struggling, missing one of these is probably a better option that missing a run, because I don’t think you’ll lose any strength as a result and I’d rather focus on that aerobic engine in this block. Ideally you’d do every session, but we both know it doesn’t quite work like that, so just bear that in mind if things get a little too much. Or you could strip this back a little, rest the legs and core and just keep those arms in shape. Well done Paul
simon-linklater

Coach Simon