The health goal that I decided to accomplish was to run a mile in 8 minutes or less by December 1st. This particular health goal was chosen for the reason that I felt my cardiovascular endurance could use improvement in comparison to my sprinting speed. It was a weak point that I want to address because when sprinting, I could not maintain my speed for long periods of time or distances. In addition, I plan to join the track team in the spring and hope to prepare myself for it.
I made two action plans to alternate between for each week from research on what was an effective workout to increase my cardiovascular endurance. My first action plan was simply running a mile for Tuesday, Wednesday, Thursday, Friday and Saturday. It was a reasonable schedule where I would relax on Sunday and Monday to not overstrain my body. I kept track of my progress through an app called “Runtastic” on my phone during my runs. My runs were usually in the evenings and I pushed myself to stay consistent with the schedule. The first …show more content…
It was where I jog for 30 seconds at a comfortable pace, speed up for 20 seconds and all out sprint for 10 seconds. I would repeat this for as long as possible until I rest a bit by walking for a minute to rest and begin again. Each session was approximately 20 minutes long consisting of the same Tuesday, Wednesday, Thursday, Friday and Saturday with two rest days a week schedule. On Saturday for this plan, I test myself to see how much improvement I made through this workout and the mile run time was at 8:29. The 16 seconds difference was a major change that I did not expect for only the second week, it was twice as effective as just simply running a mile each day. I alternated between my first and second plan for the next two weeks and on the final week, I ran the miles at 8:02, 8:03, 7:59, 7:58, and 7:55 achieving the goal I first set
I made two action plans to alternate between for each week from research on what was an effective workout to increase my cardiovascular endurance. My first action plan was simply running a mile for Tuesday, Wednesday, Thursday, Friday and Saturday. It was a reasonable schedule where I would relax on Sunday and Monday to not overstrain my body. I kept track of my progress through an app called “Runtastic” on my phone during my runs. My runs were usually in the evenings and I pushed myself to stay consistent with the schedule. The first …show more content…
It was where I jog for 30 seconds at a comfortable pace, speed up for 20 seconds and all out sprint for 10 seconds. I would repeat this for as long as possible until I rest a bit by walking for a minute to rest and begin again. Each session was approximately 20 minutes long consisting of the same Tuesday, Wednesday, Thursday, Friday and Saturday with two rest days a week schedule. On Saturday for this plan, I test myself to see how much improvement I made through this workout and the mile run time was at 8:29. The 16 seconds difference was a major change that I did not expect for only the second week, it was twice as effective as just simply running a mile each day. I alternated between my first and second plan for the next two weeks and on the final week, I ran the miles at 8:02, 8:03, 7:59, 7:58, and 7:55 achieving the goal I first set