Section 2: Implementing and Monitoring

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.

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Minimum Requirements

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.

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The Training Diary

The training diary is the centrepiece of Section 2. It must contain detailed, specific information about every session. A good training diary format includes:

Example Training Diary Entry (Fartlek Session)

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.

Example Training Diary Entry (Weight Training Session)

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. |

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Demonstrating Progressive Overload

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:

Option 1: Summary Table

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

Option 2: Graph Description

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.