1. Planning your Programme
Mount Mission– AS 1.1
Planning your Programme

2. Principles of Training
Before planning our programme we need to consider what types of activities to do, how often, where, etc.
To do this we can follow the method of:
F.I.D.O.S.R

3. F.I.D.O.S.R Frequency Intensity Duration Overload
The number of training sessions in a given week.
1-2 sessions per week= maintain current level
3-4 sessions per week= make improvement in current level
5-7 sessions per week = increased chance for improvement (elite level)
Intensity
How hard you train.
Intensity MUST increase over time in order to improve fitness.
Duration
The length of time you must train for physiological adaptation.
Aerobic Fitness – 20mins +, Ideal is 40-90mins
Combined Fitness time = At least 20mins
Overload
Exercising at a level above what your body is accustomed to.
The body adapts so we must keep challenging it: Increase Time, Intensity, Frequency, Weights

4. F.I.D.O.S.R Specificity Recovery
Training which is SPECIFIC to the needs of the sport.
Cross Country involves running, sprinting, hills.
Recovery
The body needs to rest to repair itself and allow for adaptation.
This is both during an activity (catch your breath) and between training days

5. Lets plan our programme!!!!

6. Step 1: Select the Event
As we are training for 2 types of sports (Mount Mission and Surf Life Saving), you will need to select which event you wish to train for. We suggest focussing on 1 or 2 per session.
These events are:
Mount Mission:
2x200m Swim
3.4km Run
1km Uphill Run

7. Step 2: Select the TYPE OF TRAINING
Interval Training:
Continuous Training:
Fartlek Training:

8. Interval training
Involves alternating between periods of hard exercise and rest. It improves speed and muscular endurance.
This is good for short distance activities of high intensity

9. Interval training
When beginning training you would aim to do 3-4 sets of hard exercise followed by rest.
As you build up your speed and endurance, you would aim to increase the distance and intensity of exercise, and decrease the rest periods.
Some examples of Interval Training include:
* Shuttles * Sprints

10. Continuous training
Involves working for a sustained period of time without rest. It improves cardio-vascular fitness.
This is good for long distance activities of low to moderate intensity.

11. Continuous training
During the activity you aim to stay at the same pace throughout and it should last for a minimum of 20mins.
Common Continuous Training activities include: * Swimming
* Running
* Cycling
* Aerobics

12. Fartlek training
or 'speed play' training involves varying your speed and the type of terrain over which you run, walk, cycle or ski. It improves aerobic and anaerobic fitness.
This would be good for long distance activities with varying terrain or obstacles

13. Fartlek training
It involves completing a continuous activity but adding bursts of energy during it.
i.e Go for a 2km run, but add a sprint at the end of each block

14. Step 3: Select the Activity
Here you will need to research what types activities would be relevant to your event.
You may choose to go for a run, do some sprints, go for a swim or do some diving in the sandpit.
To help we use a method called WHOLE/PART practice . . .

15. Method of Training
Motor Skill Learning
WHOLE PRACTICE
PART PRACTICE

16. WHOLE PRACTICE
This is where the whole skill or activity is practiced in one go
- It is useful for assessing the progress of an activity or finding the areas where you need improvement
For example:
- timing the whole 200m pool swim
- doing the 3.4km run

17. PART PRACTICE Subroutine
- This is where you break the skill or activity into parts or small sections
It is useful when you are focusing on
specific technique
Each part is called a  
Subroutine

18. Activity: Subroutines
Break each leg down into its Subroutines:
2 x 200m Harbour Swim
3.4km Run
1km Hill Run

19. Step 4: Select the Intensity
Level of Intensity
RPE (Rate of Perceived Exertion)
Physical Cues
Light
Easy
40-50%
Does not induce sweating unless it's a hot, humid day. There is no noticeable change in breathing patterns.
Moderate
Somewhat hard
51-70%
Will break a sweat after performing the activity for about 10 minutes. Breathing becomes deeper and more frequent. You can carry on a conversation but not sing.
High
Hard
Over 70%
Will break a sweat after 3-5 minutes. Breathing is deep and rapid. You can only talk in short phrases.

20. For Example Monday Tuesday Wednesday Thursday Friday Week 1 3.4km Run:
Continuous Training; 2km run. Aim - 15min
Start with 1km school run around fields + 1km King St Block Run. 60% intensity
1km Hill Run:
Interval Training: 10 x 20m Sprints. 15min
Go to the lake steps, sprint up the steps 90%, then walk back down 30% (Rest).
Netball Training
Fartlek Training: 3km run. 15min
Start with 1km school run + 2km Bowen St Block. Continuous round fields then Fast run one block, jog next block. 50/70% intensity
Fartlek Training:
Beep Test to Level 9. 20mins
50/70% intensity
2x200m Harbour Swim:
Continuous Training: Swim 200m, Run 100m across field, Swim 200m in pool, 15mins
60% intensity
Interval Training:
10 x Duck diving half pool, then walk back.
10 x High Knees half pool, then walk back.
3 x Swim 50m, run 1 lap of pool. Rest 1min
15mins
75% intensity
Rest

21. Plan your Programme Step 1: Step 2: Step 3: Step 4: Select Event
Type of Training
Type of Activity
Intensity Level
2x200m Swim
3.4Km Run
1km Hill Run
Continuous – non stop
Fartlek – non stop with bursts of speed
Interval – activity then rest
WHOLE Training – Do the event
PART Training – Choose a part
- Swim, Run, Shuttles, Sprints, Specific (Diving for flags) . . .
40-50% - Low (just breaking a sweat i.e. walking)
51-70% - Moderate (breaking a sweat after 10min, can still talk)
71%-90% - High (breaking a sweat after 3min, cant talk, puffing)

22. Review your programme
State where each principle is in your programme and why you used it.
i.e. REST
I showed rest on Day 10 of my programme. I already have 6 types of training that week between running at school, my netball training, netball games and my dance practices. Day 10 is the day for my body to recover to allow it to adapt.
i.e. OVERLOAD
I showed overload on Day 4 with my Interval training. When doing my shuttles at 80% intensity I won’t be able to breathe by the end of the first shuttle. This means I will be tired and my muscles sore. I will be pushing myself to get through the next 3 shuttles

23. Completing the Log Step 1: Fill in the Date of the session.
Step 2: Write down all the activities/runs you did on the day.
This needs to be DETAILED.
Needs to include the INTENSITY – Low (40-50%)
- Medium (51-70%)
- High (80-90%)
Needs to include the TYPE OF TRAINING
i.e. I did a Continuous run at 50%. I ran down Grosvenor st, along thornton rd, up Bowen st and back to school. I stopped and walked 3 times.

24. Step 3: Who/what helped during the session?
Explain what things and WHY they made a difference
i.e. I found that Mrs Wells helped me as she encouraged me when she rode past on the bike. I didn’t want her to think I wasn’t trying so I kept running in case she saw me.
i.e. I found that practicing my Sprints with Jonnie helped as he is faster than me as it meant I pushed myself and tried to keep up with him. We would race each other and he encouraged me to keep going when I wanted to stop.

25. Step 4: What problems did you face?
- Explain what things made it hard and WHY it made it hard.
Then say how you will fix the problem.
i.e. Not wearing shoes was a problem as I got really sore feet. Running on the concrete hurt my feet and I wanted to stop. Next time I will bring shoes to run in.

26. Step 5: Explain how you feel your progress is going towards your final goal.
Tell me any improvements you have noticed (i.e. can now do the block without stopping, not so puffed)
Tell me if you think you are on target
Then say any changes you have made to your programme or changed you need to make.

27. Complete your log Step 1: Step 2: Step 3: Step 4: Step 5: Date
What did you do
Who/what helped and WHY
What problems did you face?
Explain your progress toward your goal
Write ALL the activities you did.
BE DETAILED
Say INTENSITY
Say the TYPE of TRAINING
i.e.
I did a Continuous run at 50%. I ran down Grosvenor st, along thornton rd, up Bowen st and back to school. I stopped and walked 3 times.
Be Detailed!!.
Think about:
The weather
Your clothing
Running buddy
The track you ran
The food you ate
i.e. I found that practicing my sprints with Jonnie helped as he is faster than me and it meant I pushed myself to try keep up with him. He encouraged me to keep going when I wanted to stop.
i.e. Not wearing shoes was a problem as I got really sore feet. Running on the concrete hurt my feet and I wanted to stop. Next time I will bring shoes to run in.
Tell me any improvements you have noticed (i.e. can now do the block without stopping, not so puffed)
Tell me if you think you are on target

28. Evaluation .
Use your own paper to present a summary of training and your action plan.
STEP 1:
Write an introduction which tells me what you are going to be writing about.

29. Evaluation
STEP 2:
Explain how your Well-Being was being affected by your level of fitness before your training.
Explain how this attitude affected your pre-test time (the first time we ran the cross country) and what your result was.

30. Evaluation
STEP 3:
Identify what SMART goal you set based on your pre-test score.
Explain what makes it a SMART goal.

31. Evaluation
STEP 4:
Explain what actions you took to improve your fitness over the past 3 weeks. State WHY you took each of these actions (what was its purpose)
This includes:
Clothing (PE uniform, shoes, jackets)
Type of training (block running, sprints
Diet (breakfast, water, snacks etc)

32. Evaluation
STEP 5:
Explain what enablers you had (things that helped you) and why they helped you during your training.
Could include:
Friends
Music (IPOD)

33. Evaluation
STEP 6:
Explain the barriers you faced during your training (problems/issues). Explain how they affected you and what you did to overcome them.
Things like:
Weather
Injuries
Absent – funeral/sports trips/school trips??

34. EVALUATION
STEP 7:
State what your final Cross Country time was and whether you reached your goal or not.
IF YOU DID – explain what steps you took along the way to track your progress. Also explain why you reached your goal.
IF YOU DID NOT – explain what things held you back on the day and in your training.

35. Evaluation
STEP 8:
By doing this training, explain which areas of your Well-Being have been enhanced and HOW they have improved.
Mental and Emotional - thoughts
Physical – body, fitness, weight
Spiritual – belief in self
Social – friendships, support

36. Evaluation
STEP 9:
What things would you change in the future if you were to do this again? Why would you change them?
What future actions will you take regarding your fitness after this assessment? What things have changed in your life?

37. Evaluation
STEP 10:
Explain what you have learnt about yourself throughout this whole process.
How will this help you in the future?
How have your actions enhanced your overall Well-Being?