Sunday 17 December 2017

Karl henry training plan

Karl Henry
Karl Henry
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So how is your training going? Good I hope! Al has really been upping his effort levels to ensure that he is ready for his first ever 5k and is determined to really knuckle down this week before the taper of next week kicks in.

My advice this week is pretty simple: you should knuckle down and work as hard as you can, because after this week everything will get easier, you will run less and rest more before the event.

Now is the best time to really build on the fitness gains from the previous six weeks. Put them to good use by making sure that in each session that you do you give 100pc effort.

The hard work you do this week will pay huge dividends when it comes to race day. You will also be surprised at just how well you can run now.

You will have built a great engine and can do so much more than you think, so I suppose this week's key message is belief: believe in the amount of effort you have put in, the fitness that you have gained and in the effort you can continue to put in this week.

Give it your best shot and look forward to resting up more next week, before the big day.

AL'S EXERCISE OF THE WEEK

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• Step 1: Begin standing with feet shoulder width apart. Lower into a squat, place both hands on the floor in front of you. Kick or walk back feet into a push-up position, depending on your strength.

ih burpee 1.jpg
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• Step 2: Keep hands firm on the ground to support yourself. Continue into a push-up, lowering the chest to the ground. Kick or walk your feet back to a squat. Stand up and jump in the air.

SPAR FITLIVE RUN SERIES 5K AND 10K RUNNING PLAN

5k Start

Monday Walk 30 secs, jog 5 mins, repeat 6 times

2 sets resistance exercises

Tuesday Rest

Wednesday Walk 30 secs, jog 5 mins, repeat 6 times 2 sets resistance exercises

Thursday Rest

Friday Walk 1 min, sprint 1 min, repeat 15 times

2 sets resistance exercises

Saturday rest

Sunday One hour fast walk

*A jog is anything faster than a walk. Ideally you should be out of breath but still able to hold a conversation

10k Start

Monday 5k run

Tuesday 3 sets resistance exercises

Wednesday 5k hilly run

Thursday 3 sets resistance exercises

Friday 3 sets resistance exercises

Saturday 9k 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 each run 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 each run if possible. You also have an optional resistance exercise to improve your strength. You can do your resistance exercises (above) after your runs, or on your rest days. Complete three sets of 20 each time.

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