Cardiovascular Programme
Venue: Gym/Gymnasium Date: 17/02/17
Age Group: 16/20 Numbers: 1 Experience/Level: Beginner
runner in marathons
Personal Goal (Aim):
Session Aim:
To get the participant to feel what it’s like working
To enhance the individual ability at at a slow to moderate intensity working at 60%. To
running faster, ready for a half a use all different muscles ready for the race.
marathon by Cross Training,
incorporating with a little muscular
strength.
Who’s involved: Risks and Hazards: (safety) Equipment:
I, who will be the instructor Equipment will be checked Treadmill
and my client is a beginner at before used.
taking part in Marathon but Mats
have experience a 5k Injuries will be stated prior to
marathon recently. the session so the instructor is Skipping rope
aware.
Kettle Bells
Exercises will be at a low-
moderate intensity, ready for Bar
the 10k run.
The Runner is required to wear
suitable and appropriate
clothing and footwear for this
session.
Warm Ups: (10 minutes) Coaching
points:
A dynamic warmup with help runners and my client enhance their running, performing better in
races. However, static stretches to be done in between each rest period (hold the position for
10seconds)
Stand Tall
Dynamic stretches consist of: during this
exercise
Hip Flexor Stretch- Allows a range of movements in the groin at the hip joint. This
exercise will be done 10 times, flexing the hip, lifting the right knee up at a 90-degree Bring leg up
angle, followed by the left knee. Do this repeatedly swinging the arms. The benefits of to the chest
this exercise are to prevent tight, locked hips and will help with long strides so, hips can
flex and extend for a good running technique.
Leg extensor Stretch- This loosens tight hamstrings but also tightens them when lifting
the leg behind. This is performed by, swinging arms back and forth and us bring the leg
back so the heels touch your butt. Then repeat this with each leg. Again, done 10 times.
Plantar Flexor stretch- Range of movement at the foot. Pointing upwards and
downwards whilst, extending the leg without bending the knee.
#
Venue: Gym/Gymnasium Date: 17/02/17
Age Group: 16/20 Numbers: 1 Experience/Level: Beginner
runner in marathons
Personal Goal (Aim):
Session Aim:
To get the participant to feel what it’s like working
To enhance the individual ability at at a slow to moderate intensity working at 60%. To
running faster, ready for a half a use all different muscles ready for the race.
marathon by Cross Training,
incorporating with a little muscular
strength.
Who’s involved: Risks and Hazards: (safety) Equipment:
I, who will be the instructor Equipment will be checked Treadmill
and my client is a beginner at before used.
taking part in Marathon but Mats
have experience a 5k Injuries will be stated prior to
marathon recently. the session so the instructor is Skipping rope
aware.
Kettle Bells
Exercises will be at a low-
moderate intensity, ready for Bar
the 10k run.
The Runner is required to wear
suitable and appropriate
clothing and footwear for this
session.
Warm Ups: (10 minutes) Coaching
points:
A dynamic warmup with help runners and my client enhance their running, performing better in
races. However, static stretches to be done in between each rest period (hold the position for
10seconds)
Stand Tall
Dynamic stretches consist of: during this
exercise
Hip Flexor Stretch- Allows a range of movements in the groin at the hip joint. This
exercise will be done 10 times, flexing the hip, lifting the right knee up at a 90-degree Bring leg up
angle, followed by the left knee. Do this repeatedly swinging the arms. The benefits of to the chest
this exercise are to prevent tight, locked hips and will help with long strides so, hips can
flex and extend for a good running technique.
Leg extensor Stretch- This loosens tight hamstrings but also tightens them when lifting
the leg behind. This is performed by, swinging arms back and forth and us bring the leg
back so the heels touch your butt. Then repeat this with each leg. Again, done 10 times.
Plantar Flexor stretch- Range of movement at the foot. Pointing upwards and
downwards whilst, extending the leg without bending the knee.
#
