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This lesson covers Section 2 of the PEP — the Implementing and Monitoring phase. This is where you carry out your training programme and record everything that happens. You must complete a minimum of 3 sessions per week for at least 4 weeks (giving at least 12 sessions in total), record each session in detail, write regular evaluations, demonstrate progressive overload across the programme, and adapt the programme when necessary. Section 2 is the largest part of the PEP in terms of practical work, and the quality of your recording and reflection determines whether you reach the higher levels.
| Requirement | Detail |
|---|---|
| Minimum sessions per week | 3 |
| Minimum duration | 4 weeks |
| Minimum total sessions | 12 (3 × 4) |
| Recording | Every session must be recorded in a training diary |
| Evaluations | Daily or weekly reflections on each session or week |
| Progressive overload | Must be visible across the programme |
| Adaptations | Any changes to the programme must be recorded and justified |
Exam Tip: The 12 sessions is a minimum. If you can do more (e.g. 18 sessions over 6 weeks), this gives you more opportunity to demonstrate progressive overload and more data to analyse in Section 3. However, quality always matters more than quantity — 12 well-recorded, progressively overloaded sessions are better than 18 poorly recorded ones.
The training diary is the centrepiece of Section 2. It must contain detailed, specific information about every session. A good training diary format includes:
| Field | Detail |
|---|---|
| Date | Monday 15 January 2026 |
| Session number | 4 of 18 |
| Week | 2 |
| Training method | Fartlek training |
| Location | Victoria Park |
| Duration | 35 minutes |
| Warm-up | 5 minutes light jogging + dynamic stretches (leg swings, high knees, hip circles) |
| Main session | 5 min jog at 60% MHR → 2 min run at 75% MHR → 3 min jog → 1 min sprint at 88% MHR → 3 min jog → 2 min run at 78% MHR → 3 min jog → 1 min sprint at 90% MHR → 3 min jog → 2 min run at 76% MHR → 5 min jog at 60% MHR |
| Cool-down | 5 minutes light jogging + static stretches (quadriceps, hamstrings, calves, hip flexors — 15 seconds each) |
| Average heart rate | 142 bpm (69% MHR) |
| Peak heart rate | 185 bpm (90% MHR) |
| RPE (Rating of Perceived Exertion) | 7/10 |
| How I felt | The first sprint felt hard but I recovered well during the jog intervals. The second sprint was more challenging — my legs felt heavy. I maintained the target intensities throughout. |
| Field | Detail |
|---|---|
| Date | Wednesday 22 January 2026 |
| Session number | 7 of 18 |
| Week | 3 |
| Training method | Weight / resistance training |
| Location | School gym |
| Duration | 40 minutes |
| Warm-up | 5 minutes rowing machine (light) + dynamic stretches |
Exercises:
| Exercise | Sets | Reps | Weight (kg) | Rest Between Sets |
|---|---|---|---|---|
| Barbell squat | 3 | 10 | 40 | 90 seconds |
| Leg press | 3 | 12 | 60 | 90 seconds |
| Leg extension | 3 | 12 | 25 | 60 seconds |
| Hamstring curl | 3 | 12 | 20 | 60 seconds |
| Calf raise | 3 | 15 | 30 | 60 seconds |
| Plank | 3 | 45 sec hold | Bodyweight | 30 seconds |
| Cool-down | 5 minutes light cycling + static stretches (quads, hamstrings, glutes, calves — 20 seconds each) | | RPE | 6/10 | | How I felt | The squats felt comfortable at 40 kg — I will increase to 45 kg next week (progressive overload). The plank was challenging in the third set. |
Progressive overload is not something you describe once — you must show it happening across the programme. The examiner should be able to look at your training diary and see a clear increase in training demands from Week 1 to Week 4/5/6.
How to make progressive overload visible:
| Week | Sessions | Duration | Intensity | Key Change |
|---|---|---|---|---|
| 1 | 3 | 30 min | 60% MHR steady / 75% MHR bursts | Baseline — establishing routine |
| 2 | 3 | 30 min | 60% MHR / 78% MHR | Increased intensity of high-intensity bursts |
| 3 | 3 | 35 min | 62% MHR / 80% MHR | Increased duration + intensity |
| 4 | 3 | 35 min | 65% MHR / 82% MHR | Increased intensity of both zones |
| 5 | 3 | 40 min | 65% MHR / 85% MHR | Increased duration + intensity |
| 6 | 3 | 40 min | 68% MHR / 85% MHR | Increased intensity of steady zones |
You can also create a line graph showing how one or more FITT elements changed over the course of the programme. For example, a line graph of "average session intensity (%MHR)" across the 6 weeks, showing a clear upward trend.
Exam Tip: If your progressive overload is not obvious, the examiner will not search for it. Make it explicit — use a summary table, highlight changes in bold in your diary, and comment on overload in your weekly evaluations. You should be able to point to the exact moment when you increased the training demand and explain why.
Evaluations are reflections on your training sessions. They can be written daily (after each session) or weekly (at the end of each training week). A strong evaluation includes:
"Today's session was good. I felt tired afterwards. I will do the same next time."
This tells the examiner nothing useful. There is no detail, no reference to data, no application of training principles, and no plan for progression.
"Session 7 (Week 3, Wednesday) was a fartlek session lasting 35 minutes, which is 5 minutes longer than my Week 1 sessions — demonstrating progressive overload through increased duration. My average heart rate was 148 bpm (72% MHR), which is higher than my Week 1 average of 138 bpm (67% MHR), confirming that I am working at a greater intensity. The high-intensity bursts at 80% MHR felt challenging but manageable. I noticed that my recovery time between sprints improved — my heart rate returned to the aerobic zone within 90 seconds, compared to approximately 2 minutes in Week 1. This suggests my cardiovascular system is adapting to the training demands. Next week I will increase the intensity of the high bursts to 82% MHR and add an extra sprint interval to further apply progressive overload."
Sometimes you will need to change your programme. This is expected and should be recorded honestly. Common reasons for adaptations include:
| Reason for Adaptation | Example | How to Record It |
|---|---|---|
| Illness or injury | You missed a session due to a cold | Record the missed session, explain why, and state how you will make it up |
| Facility unavailable | The gym was closed for maintenance | Explain the change of location or method and justify the alternative |
| Session too easy | You completed the session without reaching your target heart rate zone | Increase the intensity or duration for the next session — this IS progressive overload |
| Session too hard | You could not complete the planned session and felt unwell | Reduce the intensity slightly — this demonstrates awareness of overtraining |
| Weather | Rain made outdoor fartlek unsafe (slippery surfaces) | Switch to an indoor alternative and explain the decision |
Exam Tip: Adaptations are a positive feature of a PEP, not a sign of failure. They demonstrate that you are monitoring your programme and making informed decisions based on what is happening. The examiner wants to see that you can think on your feet and apply your knowledge of training principles to real-world situations.
Every session must include an appropriate warm-up and cool-down. This demonstrates your understanding of injury prevention and is expected at all levels.
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