Week 5

In Week Five to to improve on my cardiovascular ability, I will be doing exercises to improve my stamina and endurance. Week Two will be a strenuous week, as it is cardiovascular training. I will evaluate my performance after the session and do an overall evaluation at the end of the week.
my aims for the week are: For the week my goals will be;

Monday = route 1- week 2  
Tuesday = route 2- week 2
Wednesday = Rest
Thursday = Route 3 - week 2
Friday = Route 4- week 2
Saturday = Rest
Sunday = Rest 

• To complete the weight training to full potential.
• To improve my strenght and muscular endurance.

Week 4 Evaluation

During the fourth week of the programme, i evaluated the speed and cardiovascular endurance in which i used Fartlek training whinch consisted of jogging sprinting and walking for a long period of time. This helped to see what i needed to do to improve.

 I feel that week was completed to the best of my ability as i completed the testing to my full potential and did not give up on any of the routes.

As a result of this week this was the most tierd i felt at some points there were times i thought i couldn't complete the task but i forced my self and succeded.

Week 4Day 4

This route will be the same but i will be ajusting the route so that i will be jogging up and down another hill also i will be decresing the time back to 45 minutes as i have increased the distance and dont want to push myself to hard to cause injury

Strength - this route suited me more as it cut down the time and 45minutes is more the time that i like to run and enjoy

Weakness- the hills tired me out to the point i though my legs were going to give up .

Week 4 Day 3,5,6,7

I decided that on these days i would need to rest to recover from the Fartlek training that i have previously done, so that the following week i can then work to my full potential and not be injured

Week4 Day 2

I have planned to do the same route but doing it for 50 minutes instead of 45 this will help me mostly Will the cardiovascular side as it is what i need to improve on the most to help me last the full length of a netball game.

Strength- there was not really much of an improvement i managed to complete the run.

Weakness- after i completed this run i was very tired and felt like i had injuries everywhere it was a very tough route to run as the where so many different Terrains.

Week 4 day 1

Route 1

Fartlek training
Fartlek, which means "speed play" in Swedish, is a form of conditioning which puts stress on the whole aerobic energy system due to the continuous nature of the exercise. The difference between this type of training and continuous training is that the intensity or speed of the exercise varies, meaning that aerobic and anaerobic systems can be put under stress.

1= Jog

2= Jog
3= Sprint
4= Jog

5=Jog

6= Sprint

7=Jog

For this session it lasted 45minutes

strength- I lasted the 45 minutes

Weakness- i was very tierd and short of breath

Week 4

For week four  the aspect i will be focusing on is Speed and Cardiovascular i have decided to use Fartlek training to help me improve.
I will evaluate my performance after the session and do an overall evaluation at the end of the week.
my aims for the week are:

• To complete Fartlek training to the best of my ability
• To improve on my speed and cardiovascular Fitness 

Monday - Route 1 
Tuesday-Route 2
Wednesday-Rest
Thursday-Route 3
Friday- Rest
Saturday- Rest
Sunday- Rest