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Physical Education

Design Your Training Week

Overview

Students create a personal training plan for one week, selecting activities that develop specific fitness components.

Learning Objective
Students apply knowledge of fitness components and training principles to design a realistic one-week training programme.

Resources needed

  • Paper and pencil

Lesson stages

0 / 7 done
  1. 1 Review the components of fitness: endurance, strength, flexibility, speed, agility.
  2. 2 Introduce training principles: overload (work harder than normal), rest (recovery is essential), specificity (train what you want to improve).
  3. 3 Students choose one fitness goal from their previous testing results.
  4. 4 Design a 5-day training week: what activity, how long, how hard?
  5. 5 Include at least two rest or light days.
  6. 6 Partners review each other's plan — does it follow the training principles?
  7. 7 Refine and present the final plan.

Tap a step to mark it as done.

Variations

  • Plan a training week for a specific sport.
  • Compare a beginner's plan with an advanced plan.
  • Calculate total weekly training time.
More information

Teach: overload, rest, specificity, progressive, plan, week. Provide a simple table template: day / activity / duration / intensity.

Provide a pre-made plan with gaps to fill in, rather than creating from scratch.

Does the plan include variety across the week? Are rest days included? Is the goal connected to the activities chosen?

Draw the weekly table in soil if no paper is available. The plan can be spoken rather than written.

Students plan to exercise intensively every day with no rest. Teach that rest is when adaptation occurs — training without rest produces no improvement.

Training programme design is a core secondary PE concept. Students who understand it make better long-term fitness decisions throughout their lives.

Activity details
Secondary Medium 25 minutes no prep Solo, Pairs Indoor & Outdoor
Topics
Training Programme Fitness Planning Health Knowledge