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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

Felt pretty positive today given the circumstances definitely trying to look at the problem in a different light and getting my head around the fact that I have a lot of hay in the barn already, so even if this one week of no running turns into two I think I could still run a solid race. Can still feel where I have had my treatment but it dose feel different hopefully thats a good thing. I haven’t done my bike ride today as had a very late night after being in London yesterday, and paige said no hard peddling for now so I will get out for the ride later in the week.
Stephen Gates
Well done Steve and that is definitely the mindset to have. You’ve missed virtually nothing up until this point, which is why you’ve got all that fitness banked. I think if anything 7-10 days rest is going to result in a better performance on race day. And I really believe you were ahead of the curve too in terms of paces etc. Hopefully as the days tick by the legs will continue to feel better.
simon-linklater

Coach Simon