• Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

Endurance Training Programme

Extracts from this document...


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.

The above preview is unformatted text

This student written piece of work is one of many that can be found in our GCSE Exercise and Training section.

Found what you're looking for?

  • Start learning 29% faster today
  • 150,000+ documents available
  • Just £6.99 a month

Not the one? Search for your essay title...
  • Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

See related essaysSee related essays

Related GCSE Exercise and Training essays

  1. Personal excercise programme

    According to the ACSM, muscular endurance is "best developed by using lighter weights with a greater number of repetitions." Improving this will allow me to perform for longer, harder and at the key times when this is required. Skill Related Fitness * Skill/co-ordination: This will improve my dribbling skills and

  2. Personal Exercise Programme

    and I really had to push myself to increase the level in circuit 4. I really enjoyed this workout because I managed to complete the workout and stayed motivated throughout. Summative evaluation The aims of my pep were to mainly increase speed and power and general fitness to get back into competition.

  1. The activity that will be covered during this programme is rounders. The aim ...


  2. Personal exercise programme - Like all martial artists I feel that I am ...

    Making sure I have medical clearance from your physician to begin an exercise program. 11. I will continually think of injury prevention. Repeat each stretch 3 to 5 times Section 3 Methods of training used and why Improving aerobic capacity - to do this it is necessary to take part in continuous sub maximal activity.

  1. Training Program

    Therefore if the body is put under more strain the body will respond by changing to meet the demands. This means that for example, if you gradually increase the load on your body, your body will adapt by increasing your muscle mass, making you stronger.

  2. I am producing a training programme to improve my endurance and skill levels for ...

    However, you should spend a minimum of 10 - 15 minutes on a warm up if it is carried out properly. Purpose of the warm-up: A warm up is the period of exercise performed before a training session or game which is designed to prepare the player for maximal levels

  1. Before I started to even design my personal exercise programme, I had to find ...

    * Seated on the floor with legs out straight ahead * My feet are placed flat against the box * Both knees are held flat by the tester * I lean slowly forward as far as possible and hold the greatest stretch for two seconds.

  2. Health-related Exercise/Training Programme

    Then, you work out 60% of 205 and 80% of 205, and my aerobic training zone is then within these two numbers. For me, my aerobic training zone is between 123 bpm and 164 bpm. Therefore, having now worked out what heart rate my aerobic training zone lies within, I

  • Over 160,000 pieces
    of student written work
  • Annotated by
    experienced teachers
  • Ideas and feedback to
    improve your own work