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Ideally your strength workout will be 20-30 minutes (no more than 40); you'll complete 1-3 sets of 8-12 reps, taking 30-60 sec between sets and no more than 2-3 minutes between exercises.

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Other top action included Germany’s Konstanze Klosterhalfen taking the 1,500 in .92, Sam Kendricks staying perfect in the PV by beating Worlds medalists Piotr Liesk and Renaud Lavillenie, and Aries Merritt (13.17) and Christina Manning (12.54) taking the sprint hurdles.

He's been brilliant.' Scroll down for video The Duchess of Cambridge hosted the athletes running for Heads Together, the mental health campaign she launched last year alongside the Duke of Cambridge and Prince Harry, at her Kensington Palace home on Wednesday afternoon The Duchess was hosting a group of athletes running for Heads Together on Wednesday, the mental health campaign she launched last year alongside the Duke of Cambridge and Prince Harry which has been chosen as the official charity for this year's race.

The princess also met DJ Neev Spencer who suffered post natal depression after the birth of her daughter, Genevieve, now nine months.

"If you want to do a leg strength workout before a run or bike, it's recommended the run or bike is light, form-focused (read: easy), and no more than 30-45 minutes for running and no more than 90 minutes for cycling," says exercise physiologist and endurance coach Marni Sumbal, R. Prescription: Depending on your goal, use the recommended reps/sets with the exercises below.

For functional strength specific to runners or cyclists, training workouts needs to complement the cardio training.


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