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The first step for the training session is to set up a rectangle using cones or use a football pitch for the markings. Then go for a gentle jog to get the blood and oxygen around your body. After this i will do some static stretches to loosen the muscles in my body to warm them up to prevent injury. Do the fartlek exercise of jog,sprint,walk for 30 minutes. I will start off by doing this 3 times a day twice a week which will add to 90 minutes which is sport specific. When doing my warm up i need to be working between 60-70% of my maximum heart rate. (Working at 120-140 bpm). Which differs to when doing the main session where i will be working at 80-90% of my maximum heart rate. (working at 160-185 bpm). The intensity of the session changes frequently from jogging turning into a sprint going back into a walk, repeating this process for 30 minutes.

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