Week 3 of 5

Training principles, methods and your plan

Session 1 · THRIVE: Improve

Try the training methods

8 minWarm-up led by students.
30 minTraining methods taster (Activity: 'Training methods taster'): intervals, fartlek and a circuit, each for about 8 minutes with recovery between.
7 minCompare: which method felt most like your sport or event? That's the principle of specificity.
5 minCool down and log how each method felt.

Session 2 · THRIVE: Improve

10 minLearn SPORT: specificity, progression, overload, reversibility, tedium. Match each to a real example.
10 minSet a SMART goal using your baseline (Activity: 'My goal and plan').
20 minWrite a three-week plan with FITT: how often, how hard, how long and what type. Build in rest days and variety.
10 minSwap plans with your partner and check it against SPORT. Kererū asks one question about your goal.

Getting started

Use a plan template with the days of the week and a box for each FITT choice.

Stretch

Research how coach Arthur Lydiard trained Peter Snell and Murray Halberg, and spot which SPORT principles he used.

Checkpoint

You have a SMART goal and a training plan that uses at least three SPORT principles.

Activities for this week

Training methods taster: How do different training methods feel, and what do they train?
My goal and plan: What goal will stretch me without being impossible?

Useful this week