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Personal exercise program for the 800 metres

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My PEP ATHLETICS 800 Metres By Liam Mcgarrigle I love sports; I play football, athletics, basketball, karate and rugby in school. I run for the Basingstoke and mid hants athletics team and in the past I have achieved the time 2 minutes 5 seconds for 800 meters, I have also received medals and trophies for other sports such as football and karate, my hobbies are playing sports and on the slight chance that I am not doing a sport then I am either injured or have no other people to do the sport with. I am very interested in finding out new things about sports and new skills for sports. To tell if my PEP has worked I need to know my starting weight, height, time on event, body fat, I have estimated my body fat and it estimates as 22.6 pounds which is 15.7% of my body. I weigh 144.1 pounds and am 185cm tall. I can run 800 metres in 2 minutes and 5 seconds. I will be working at 60% - 80% of what I can accomplish so that I make progress and don't hurt myself this can occur by training too hard for the event and don't make myself tired too quickly and can't continue. The event I am doing for the focus of my PEP is 800 metres, I am doing this event because it is one of the events I am good at and would like to improve in and using this could make my progression faster. ...read more.


Cross training is the combination of exercises to work various parts of the body. Cross training is excellent for endurance, weight lossand flexibility. An athlete may lift weights in order to build muscle and increase upper body strength, things that running cannot provide. For circuit training you could use the following circuit and what the exercises exercise: 1) Press ups - arms 2) Sit ups - abdominals 3) Shuttles - legs 4) Star jumps - legs 5) Squats - abdominals and legs 6) Pull downs - arms 7) Step ups - legs 8) Burpees - abdominals, quadriceps, triceps and biceps This is an example of what a circuit diagram should look like: Sit ups- muscle's used: abdominals. How: lie on back with your knees up, lift head towards knees, keeping back straight, then lower and repeat. Shuttles - muscles used: legs. How: Run to the 10m mark first, touching the floor and running back to the start line. Then run to the 20m line and back. Finally run to the 30m line and back and then repeat. Step ups - muscles used: hamstrings. How: Stand behind a platform or step, weights in hand. Place the right foot on the step, transfer the weight to the heel and push into the heel to come onto the step. Concentrate on only using the right leg, keeping the left leg active only for balance. Slowly step back down and repeat all reps on the right leg before switching to the left. ...read more.


this training session quite hard as I didn't have enough rest Week 6 November 28th 2006 3k time trial 10 minute rest 40 meters shuttle runs - continuous 5 minute rest 5 x 60 meters sprints - 30 seconds rest between each 5 minutes rest 6 x 200 meters - 30 seconds rest between each 5 minutes rest 6 x 70 seconds - 30 seconds rest between each This week I found really hard as I had loads to do with not enough rest between each one. Before I did my exercises I had to do a warm up so that I didn't pull a muscle or injure myself. A warm up is to prepare the body for exercising, by doing this you accomplish a faster blood flow to the muscles and you stretch the muscles and tendons so that you are ready to do your exercise without injuring yourself while ding it. I also had to do a warm down after I had finished my exercises so that I don't get blood building up in my legs and to get rid of the lactic acid. Before I started my training I had to make sure that I was going to be safe, so I made sure it wasn't icy and if it was wet I made sure I put the right footwear on so I didn't slip while my training was being carried out. Altogether I think I have improved after my training, I think the training sessions went well because I didn't have any complications such as rain or ice therefore it went smoothly. ...read more.

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