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Base Fitness Aerobic Development (Phase 1) To maximize your aerobic endurance development you should be aiming to do two of these sessions per week in addition to the club training on Monday & Wednesdays. Try to fit one of these in on a Saturday and the other (if other commitments allow) when you feel up for it. These sessions are not ‘hard’ and can actually be great for muscle soreness recovery! Try to avoid running on hard surfaces, grass is always kinder to your joints. Low Intensity, Long Duration (30-40 mins continuous). This type of training involves intensities of around 40 to 60% of Maximum Heart Rate. It is basically something slow, easy, continuous and long (over 40 minutes). This can be walking, cycling, jogging & swimming* etc. You should be able to converse comfortably while doing it (called the talk test). This type of training is good for the first 4 weeks of pre-season to establish sound ‘base levels’ of aerobic fitness on which to build during the next phase of pre-season. It is reasonably good for fat loss and excess weight shedding. It is also the least demanding form of aerobic training. When completing one of these sessions you must take time to stretch and cool down properly – see warm up, stretching & cool down section. *Swimming can be really useful for those who are struggling with leg injuries or niggles as it is a non-weight bearing exercise.
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