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.

F - Frequency – frequency is the number of times you exercise a week. The more someone exercises the more their body the more strain they put it under, three or more times a week is what is the recommended amount of exercise a week and each session should last 20 minutes minimum (excluding warm up and warm down)

I – Intensity – this is the level of difficulty of which the person trains at, training at 60 – 80% of the maximum heart rate is when a person usually when a person starts to progress.

T – Time – keep your pulse above 60% of your maximum for 20 minutes (not including the warm up) this is the recommended minimum amount of time for training.

T – Type – this is the kind of exercise you do, if training for a specific event then the training technique can be narrowed down.

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These 4 words are shortened down to the word “FITT” so that it is easy to remember.

S – Specificity – for this you need to understand the game / event, the actions used in games / event should also be used in practice but faster so that when you come to a game or event then you will be able to carry out the specific skill at a fast pace.

P – Progression – training at the same intensity wont help you progress at all, so you need to increase the difficulty, this will help you progress further into your ...

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