Tuesday 22 August 2017

Karl henry training plan

Karl Henry
Karl Henry
Tricep dip 1
Tricep dip 2

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

2017-06-26_lif_31800797_I1.JPG
Tricep dip 1

• 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.

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Tricep dip 2

• 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

Sunday Rest

* 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.

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