20 Minute Run
Warm Up
I will do warm up to improve the flexibility in my joints before jogging. It will also reduce the likelihood of injury to my muscles. There will also be a release of adrenaline that will start the process of speeding up the delivery of oxygen to the working muscles. So this will get me ready for jogging.

Pulse Raising
So I am going to jog around a 2x2 grid. Meanwhile doing sidesteps for 2 grid lines, heel flicks for 2 grid lines, high knees for 2 grid lines and sprint for the last 2 grid lines. Repeat this once.

Stretches
Each stretch should last 10 seconds. This will prevent injury or muscle soreness. I am going to be stretching……

Calf Stretch
Hamstring Stretch
Quadriceps Stretch
Groin Stretch
Shoulder Stretch
Tricep Stretch

Skill Phase
I will jog slowly up the hill, touch the wall and jog back down. Do this 4 times. This will be to get my oxygen flowing around my body ready for the continues training (20 minute run).

Cool Down
Walk around the grids for 5 minutes. This is so my heart rate and blood pressure can return to my Resting Heart Rate as soon as possible. This will get my muscles cooled down so that do not get sore or injured. It will also cause me to have a faster recovery.

Plan Course
See sheet attached.

Do the top, middle and top field twice. My Resting Heart Rate = 72

My Working Heart Rate = 174 (So I was working at 85%, which is 5% higher than the top of my target zone which was