Explain how the FITT principle can be applied when designing an aerobic training program for a middle-distance runner. (5 marks)
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Frequency:
- 4-5 sessions per week allowing for sufficient recovery between sessions to prevent overtraining while providing adequate stimulus for adaptation.
Intensity:
- 70-85% of maximum heart rate to develop aerobic capacity and improve lactate threshold which is critical for middle-distance events.
Time:
- 30-60 minutes per session to develop endurance without excessive fatigue that could lead to injury.
Type:
- Combination of continuous running, tempo runs and fartlek training to develop aerobic capacity while simulating race conditions.
Progession:
- The FITT principle ensures a structured approach to training that addresses specific requirements of middle-distance running while allowing for progressive overload.
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Sample Answe
Frequency:
- 4-5 sessions per week allowing for sufficient recovery between sessions to prevent overtraining while providing adequate stimulus for adaptation.
Intensity:
- 70-85% of maximum heart rate to develop aerobic capacity and improve lactate threshold which is critical for middle-distance events.
Time:
- 30-60 minutes per session to develop endurance without excessive fatigue that could lead to injury.
Type:
- Combination of continuous running, tempo runs and fartlek training to develop aerobic capacity while simulating race conditions.
Progession:
- The FITT principle ensures a structured approach to training that addresses specific requirements of middle-distance running while allowing for progressive overload.