My Goals
Step 1- Desire
I want to improve my cardiovascular endurance.
Step 2- Belief
I know i can improve my cardiovascular endurance because I am an athlete and I love to run and play football.
Step 3- Analyze Where You Are Now
I can run a mile in 6:50 seconds.
Step 4- Set Realistic Goals
My goal is to run a mile in 6:30 seconds in two months.
Step 5- Write Your Goals In Detail
I can run a mile in 6:50, but i want to increase my time by 15 seconds in 8 weeks.
Step 6- List the Benefits
- I won't get tired fast. - Breathe better.
- Increased stamina. - Tone up leg muscles.
- Increased stamina. - Tone up leg muscles.
Step 7- List the Obstacles
- Laziness - Temptation to drink sodas
- Time - Distractions
- Time - Distractions
Step 8- Identify the Knowledge You Will Need
Step 9- Make A Plan of Action
- Run for 20-30 minutes every afternoon. - Walk or ride a bike to places like the store.
- Drink only water. - Do 150 jump ropes a day.
- Drink only water. - Do 150 jump ropes a day.
Step 10- Develop A Time line
-week 1
Jog 1 lap for warm up.
Day 1- Run 1 mile. Day 2- Do 3:00 mins. of jump rope.
Day 3- Rest. Day 4- Run 1 mile. Day 5- Jump Rope for 5:00 mins.
Walk and stretch for cool down.
-week 2
Jog 1 lap for warm up
Day 1- Run 2 miles. Day 2- Jump Rope for 5:00 mins.
Day 3- Run 2 miles. Day 4- Rest. Day 5- Run 2 miles.
Walk and stretch for cool down.
-week 3
Jog 1 lap for warm up
Day 1- Rest. Day 2- Rest. Day 3- Run 2.5 miles. Day 4- Jump
Rope as long as I can. Day 5- Do 10 100 meter sprints.
Walk and stretch for cool down.
-week 4
Jog 1 lap for warm up
Day 1- Run 2 miles. Day 2-
-week 5-
-week 6-
-week 7-
-week 8-
Jog 1 lap for warm up.
Day 1- Run 1 mile. Day 2- Do 3:00 mins. of jump rope.
Day 3- Rest. Day 4- Run 1 mile. Day 5- Jump Rope for 5:00 mins.
Walk and stretch for cool down.
-week 2
Jog 1 lap for warm up
Day 1- Run 2 miles. Day 2- Jump Rope for 5:00 mins.
Day 3- Run 2 miles. Day 4- Rest. Day 5- Run 2 miles.
Walk and stretch for cool down.
-week 3
Jog 1 lap for warm up
Day 1- Rest. Day 2- Rest. Day 3- Run 2.5 miles. Day 4- Jump
Rope as long as I can. Day 5- Do 10 100 meter sprints.
Walk and stretch for cool down.
-week 4
Jog 1 lap for warm up
Day 1- Run 2 miles. Day 2-
-week 5-
-week 6-
-week 7-
-week 8-