Karl henry training plan
Change. Mix it up. Do something different. These words will make a huge difference to your progress over the coming weeks and you are now fit enough to make those changes. The body is an amazing machine and it adapts to change - the more changes you make, the better your progress is going to be. You can change absolutely anything: your time, your route, your training partner or even the number of hills you do in training. Just take a look at what you have done over the last few weeks: where can you mix it up this week? What can you change?
Pace is an easy one: covering more distance in the same timeframe or doing an out-and-back run where you run half of the session one way and then turn around and try to run back quicker. Hills are always great too - they build strength, speed and muscle adaptation - so try to add as many hills into your training as you can. One of the other changes you can make is to run with someone faster than you. It was a tip that was given to me many years ago and I think it's a super simple way to run faster yourself; you will always push yourself to keep up with a faster running partner than when you're just running on your own.
This week is all about change so mix it up and go for it.
AL'S EXERCISE OF THE WEEK
• Step 1: Place your hands up on a surface behind yourself, supporting your body weight, and keeping your feet on the floor and your knees bent.
Keep your core (your abs and lower back) braced and strong and your head in a neutral position.
• Step 2: Lift your buns off the seat/ledge and make whatever you are using is secure so that you don’t slip off. Keep your chest elevated and head up
SPAR FITLIVE RUN SERIES
Monday 4k run
Tuesday 3 sets resistance exercises
Wednesday 5k hilly run
Thursday 3 sets resistance exercises
Friday 3 sets resistance exercises
Saturday 8k run
* Couch to 5k - You have three 'runs' to do this week, and a one-hour fast walk. Try to have a rest day between runs if possible. You also have an optional resistance exercise (above) to improve your strength. You can do your resistance exercises after your run, or on your rest days. Complete two sets of 20 each time.
* 10k - You have three runs this week. Try to have a rest day between runs if possible. You also have an optional resistance exercise to improve your strength. You can do your resistance exercises (above) after your run, or on your rest days. Complete three sets of 20 each time.
Health & Living