P.E. session plan for fartlek training

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Session 1

Warm up - I must start by warming up, for this I will proceed with the following instructions.

=> Start with a short jog up to one end of the gym. Turning pivot as you reach the end into a slightly faster pace until the half way point. Jog back to the starting position. Complete this twice through.

=> Stretch calf muscles, hamstrings, quads and groin. Do each stretches for 8 seconds each. This will prevent muscles strain and serious injury.

=> Jog to one of the gym jump and pivot, sprint back to the start

=> Stretch biceps, triceps and rotate neck and shoulders.

=> Side step to the left go to one end of the gym, pivot and side step to the right on the way back

Training Exercise

=> Lay out cones like the following diagram...

Start

Red lines mean to walk

Orange lined means to jog

Green lines mean to Sprint

=> Complete the circuit twice

=> Jog gently on the spot for a 30secs and change to on the spot sprint for 15 secs walk to the start of the circuit

=> Complete the circuit again twice through

Cool Down

=> Slowly jog to one end of the gym, pivot and walk to the middle then slowly jog back to the start

=> Stop and stretch calf muscles, hamstrings, quads and groin. However, this time hold the stretches for 12 secs each as the muscles will now be more flexible

=> Again jog to one end of the gym and walk back to the start

=> Stretch off biceps, triceps and rotate neck and shoulders and shake of all muscles.

Evaluation

Heart rate resting - 64

Heart rate after exercise - 146

Overall the session was successful. The exercises were not too strenuous, though where hard enough for me to progress to that fitness level. I found that the warm up was maybe too tedious, therefore to improve the quality of the training sessions I suggest that I should work on the variation of activity.

I enjoyed the session and felt that it was specifically designed to work on speed through fartlek training.

As my heart rate has shown the exercise caused my heart rate to increase quite dramatically showing that it therefore was effective.
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Session 2

Warm up - I must start by warming up, for this I will proceed with the following instructions.

=> Jog on the spot for 30 secs; jump up with two feet and then sprint on the spot for 10 secs. Next jog on the spot again for 40 secs, jump up with two feet and sprint on the spot for 15 secs

=> Stop and stretch calf muscles, hamstrings, quads and groin. Do each stretches for 8 seconds each. This will prevent muscles strain and serious injury.

=> Next using netball, ...

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