Friday 15 December 2017

Karl Henry training plan

Karl Henry
Karl Henry
Al Porter
Al Porter - dip down with soft knees

Welcome to the SPAR FitLive 5k and 10k run training page. Over the course of the next eight weeks, Al Porter will be training his socks off to get himself ready for his very first 5k run! Every week we will be bringing you everything you need to know to get you ready for both the 5k and the 10k events, with the weekly training schedule, a resistance exercise to try and an update from Al to see how he is getting on.

More and more people are running than ever before and here at the Irish Independent we want to get you across the line safely and effectively to complete either distance in the Phoenix Park on July 15. No matter what fitness level you have, you will be able to get the benefits from the training - and if you have done a 5k before, why not aim for the 10k distance and let me help you every step of the way.  Always check with your doctor before beginning a new fitness programme.

* Here is you first week's training plan and your resistance exercise. Now you need to get your runners and off you go. When buying your runners, ensure you get your gait checked before you buy. This is a simple way to ensure that you get the right runners for your foot type, which will reduce you risk of injury for years to come. It's a free service that most stores will provide, and its painless so you have nothing to fear. Don't forget to register for the run on July 15, see you next week!

* Couch to 5k - You have three 'runs' to do this week, and a one-hour fast walk. Try to have a rest day between the runs if possible. You also have an optional resistance exercise (below) to improve your strength. You can do your resistance exercises after your runs, or on your rest days. Complete two sets of 20 each time.

Week 1 running plan: Walk 3 minutes, jog 1 minute, repeat seven times. Repeat three times, preferably on alternate days. One-hour fast walk.

* 10k - You have three runs this week. Try to have a rest day between the runs if possible. You also have an optional resistance exercise to improve your strength. You can do your resistance exercises (below) after your runs, or on your rest days. Complete three sets of 20 each time.

Week 1 running plan: 3k easy run; 3k hilly run; 3k run.

Al's exercise of the week

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Al Porter

Stand up straight with and cross your arms

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Al Porter - dip down with soft knees

Lean forward slightly on your knees and dip down with soft knees. Repeat 20 times to complete a set.

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