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Endurance Training Programme

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Endurance Training Programme Introduction: My goal is to improve endurance. My chosen sport to achieve this will be cross-country. By the end of the 4 week program, I should have improved my endurance. This can be done by methods like resistance training. Methods such as these will be explained in more depth in due course. Before any type of activity, it is vital you warm up: The Warm Up: Warming up for exercise is very important. The warm-up can avoid serious injury, and the stretching exercises promote agility. If you pull a hamstring or get a calf injury, you can be out of running for months. The reasons for the warm up are to avoid injury, and to be able to run at your peak right from the start of the race. My warm up programme should gradually raise the heart rate to 120 bpm, and stretch all the muscles which are soon to be working in an intense activity. Before you start, there are some important points regarding these entire warm up exercises. Your movements should be smooth, not jerky. Don't over stretch. Slight pain is normal. You should feel the muscle stretch. ...read more.


It will not be beneficial to me if I do sprints after sprints as I will simple build up my fast twitch muscle fibres which have little oxygen capacity. I will need carefully chose my training methods to build up my slow twitch muscle fibres so it will increase my endurance whilst doing cross country. My selected training methods are illustrated on the following page. A further principle I will consider is "variety" or "variance". This essentially means ensuring that training is varied and interesting and provides motivation as well as an all round development of endurance. Methods of Training: There are many methods of training which I will slot into my programme which I think will best improve the runners endurance. They are as follows: Anaerobic Repetitions - This is to develop anaerobic endurance. The more anaerobic endurance the runner has, the better the runner will be. There are three types of anaerobic repetitions: short term, medium term and long term: Short Term Medium Term Long Term 0-25 Secs. 25-60 Secs. 60-120 Secs. Up to 200m. 200-400m. 400-800m. Points * Short term training needs adequate resting time in between repetitions. ...read more.


The runner will then burst into speed and do the same again. The reason for this is to encourage adaptation of the aerobic system and to increase endurance. This is also known as mixed paced training. Plyometrics - This refers to elastic strength exercises i.e. hopping, depth jumps and bounding. The aim of this is to replicate the muscle dynamics of the running action. Runners do these over distances ranging from 30m to 100m by making each muscle of the legs work elastically and actively during each foot. The Training Programme: The training programme to increase endurance is shown below in a table. It illustrates what activities will take place each day. These activities are spaced out in a variety of different ways in order to allow time to rest and let the muscles recover. If you refer to my key, you will see that the beginning of the week is gentle in terms of effort. However, as the week goes on, the sessions become more intense. This is to enable progression of endurance. You will also notice there is a timed run every Sunday. This is to measure the improvement of endurance. Note: This programme will be repeated for 4 weeks Key Normal Effort Medium Effort Extreme Effort David Pollon 09/05/2007 ...read more.

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