Training plans to do with a friend

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Energised Bootcamp Head Coach Kim Ingleby suggests some top tips for training with a friend.

Some people really enjoy training on their own. However, the benefits of training with a friend with a similar fitness level, is definitely evident. From increased motivation, commitment and fun, it is definitely worth trying especially if you are not a member of a gym. It is cheaper than having a personal trainer, but can be just as motivating.

So have the courage to ask a friend if they would like to get training – set some clear six week goals which you both share, a weekly training date and then notice the difference in your training with these workout ideas below… no kit required – just a good pair of trainers, a sports bra and your training buddy!

Here are three simple workouts you could have with a friend….

Running Drills

The most effective way to improve your overall running pace is to mix up your training sessions. This will also give you a leaner, lighter and more toned physique due to the way the variety challenges your body.

Start with a 20 minute run at a comfortable pace to warm up and have a good quality stretch at the end – really important!

Hill intervals: Find a challenging hill on your route where it will be easy to do repeats. I would recommend you start with 3 repetitions and build every fortnight to 6 or possibly 8 reps. In turns you run up the hill as fast as you can, keeping good technique, feet light, body strong and arms working – jog easily on the way down, keeping your core engaged. When you reach the bottom your friend goes, so your recovery is the time it takes your friend to run up and down. A great incentive to be strong and powerful up the hill.

Outdoor Circuits

Outdoor circuits are brilliant to do together – really good fun, challenging and more effective with a partner. Set out a circuit with each of you deciding on 3-4 exercises, choosing one lower body, one upper body, one core and one cardio exercise each, so it gets you both involved.

Warm up with a 10 minute jog, and cool down for 10 minuntes including some good stretches.

Circuit 1: Circuit 2:

Lunges Squats

Press Ups Tricep Dips

Crunches Dorsal Raises

Star Jumps Sprints on the spot

Aim to do each exercise for 30 seconds to begin with – building to 60 seconds. Over time build up to three circuits. If you are unsure of any technique do ask a professional to avoid injury – nothing should cause pain when you do it.

You can do the exercises together to motivate each other – or different exercises and encourage each other, and observe each others technique to avoid injury. If you can, move quickly between the exercises with no rest. As you are always working a different muscle group this should be fine, but listen to your body.

Swimming

Not for everyone but since triathlons are becoming more and more popular perhaps it is one that would suit some of you and I am often asked what you can do in the pool to relieve the boredom.

Aimed at those who can swim 1200m comfortably but it can be adapted according to your ability.

Warm up:

100m easy pace – focusing on technique and breathing
50m kick, then 50m pull buoy x 2
100m easy

Then:

100m fast – 20 seconds recovery x 2
50m fast – 10 sec recovery x 4
25m fast x 8 – 5 sec recovery

With the repetitions one of you leads, and you change leader each time – constantly motivating each other. This will really add to your workout and make it more interesting.

Kim Ingleby, Sportsister
The Women’s Sports Magazine

For more support and ideas from Kim Ingleby visit www.energisedperformance.com or follow her on Twitter @kimingleby.

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4 Comments

1. Pingback: Duathlon training plan - Sportsister - The Women's Sports Magazine | Sportsister

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4. 

   Ray

   31.10.13 at 1:18 pm

   Great advice, its important to build up slowly to avoid injury, and to keep at it! Kim knows her stuff.

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