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Week One This week I am going to concentrate on improving my endurance levels both cardio vascular and muscular, and also my agility by using fartlek and continuous training so that I am fit for a full rugby game. Each week I shall focus on a different fitness aspect. Resting heart rate = 60 beats per minute Working heart rate = 134 after 400 m sprint Session One I will be using mainly fartlek and aerobic training during this week because they fit in well with improving endurance levels. Intense running activities using aerobic training and fartlek training which can do endurance and agility by setting up a course. * Jog 400m and then stretch. (Do each muscle for 8-10 seconds) This is to warm up the body and get blood flowing. It also gets you prepared mentally * Jog around the track and after every 300m sprint 100, repeat from 6-10 times, this is...

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