Monday 15th November Week 1.

TODAYS GOAL: RUN 2.5km

Attached is my session plan for todays training session.
Today I was at the Forest Recreation Ground. Here I ran a distance of 2.5km (2 times around the perimetre of the feild). I did this to improve my cardiovascular endurance as running increases my heart rate and adapts it to higher levels of exercise. As a result this improves my cardiovascular endurance, allowing me to participate in exercise for a long period of time without becoming tired or exhausted.

I found the training session hard as I am not used to running theses distances. At one point I stopped running, however, I maintained a brisk walking speed for approximatly 2-3 minutes. When I am next at the Forest Recreation Ground on Friday I will try to maintain a constant jogging speed for the whole training session. If I am able to do this, it will show that my cardiovascular endurance has improved and therefore I am moving forward towards my goal.

Please find the circuit that I ran on this post. I created this using http://www.mapmyrun.com/.

Please follow the link to see my session plan for today: https://docs.google.com/viewer?a=v&pid=explorer&chrome=true&srcid=0B900fVT4L1W8NDk0ODQzN2EtNjA2Ni00NzdmLThhNDUtMDRlYmJhYzQxNjM5&authkey=CK-E7MMO&hl=en

My Macrocycle Training Programme.

For my macrocycle I am going to be focusing on my cardiovascular endurance. I am going to use the FITT principles of fitness to help plan my training sessions.
Each week I will aim my goals higher and as a result, by the end of my macrocycle will have improved my cardiovascular endurance to the standard wanted. I am using goals to increase my motivation and to maintain interest over the macrocycle. This is because I don't want to become bored as this will demotivate me and I will loose interest.
I am improving my cardiovascular endurance for my football performance and therefore I will be using a general phase to plan my session periods.
My macrocycle is in the general phase for periodisation. This is because I am aiming to develop a high levelof physical conditioning.
My overall goal is to increase my cardiovascular fitness in order to improve my footballing ability. I will be devising weekly goals to help progress towards my overall goal.
Below see my weekly plan consisting of days of training and days of rest.
The unloading periods throughout my week are 2/1 and 2/2.

 

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Forest Recreation Ground	Gym	Rest	Gym	Forest Recreation Ground	Rest	Rest