My Personal Fitness Profile
Your starting page should look something like this!!!
My result from the 20m Shuttle Run Fitness Test was Level ____Shuttle_____
My training programme will take place over 5 weeks, training 3 times per week. I must try to ensure that if I feel that my training is becoming easier, that I must put myself under controlled ‘stress’ called PROGRESSIVE OVERLOAD. This is where I can choose to increase:
The length of time that I train = DURATION (minimum time =20mins)
The speed that I run during the training session = INTENSITY
Reduce the time that I spend resting / walking = INTENSITY
The number of sessions that I train each week = FREQUENCY
If your result for the 20m shuttle run was less than level 5, then your training session should be 20minutes, however, if you are level 6, it probably needs to last 25minutes. There is no specific time limit for each level, but the stronger you feel in the run, the longer time you should manage to run for.
Here is an example for week 1 and then week 2 Level 3 shuttle 6
Sunday – 20minute session Walk / Jog around the track at the school
I will place cones out 20metres apart around the track. Between the 1st and 2nd cone, I will Walk, between the next 2 cones I will jog, and between the next 2 cones, I will walk again. This pattern will be repeated until 20minutes is up.
I will note how many times I went around the track.
I will also note down if I had to walk for an extra 20metres if I was too tired at any point.
I will try to keep my heart rate within my training zone by taking my pulse during a walk
This will be the same for Tuesday and Thursday.
After each session has finished, write down how you feel – for example – that you are ‘tired’, ‘found it hard to complete’ – perhaps have a scale from 1 -10, with 1 being ‘exhausted’ and 10 being ‘easy’.
Depending on your own personal feeling, you may decide to add Progressive Overload.
Week 2 (Thursday’s report – felt that I could manage more)
Sunday – 25minutes – The pattern of walk / jog will remain the same.
Tuesday – depending on how you feel on the Sunday run – you may wish to add another 3 minutes OR keep it the same.
Thursday – same as Tuesday
RETEST yourself doing the 20m Shuttle run on Friday
Have you made any improvement? Level ______Shuttle ______(Yes/ No)
Remember, The TARGETS that you set for yourself may be too easy or too difficult. Only YOU are the judge of this and you ARE allowed to change the length of time that your session is (but no less than 20mins!) or how much rest time (Walking) that you do.
Try to set a REALISTIC target when you start to improve.
Day / Plan for session / Time / How I feel afterwardsObviously, this Training Programme is built on week after week, and will need more boxes than on the above table – 3 sessions over 5 weeks = 15 rows.
It’s better to start off with an easy set:
Not too difficult - then you will be more inclined to continue on a programme over 5 weeks
Easy to remember (walk / jog )