Why is stamina an issue?

• The distractions of social media• Not having modules as a ‘safety net’• More content and more challenge• Resilience sometimes an issue• Study habits not fully formed• Burn out or peak too soon• Struggle to remember information• Ability to handle your emotions• Pressure becomes too intense• Lots of exams, 100%, 2 years of work• Find it difficult to become ‘unstuck’• Last experience of exams not positive• Crippled by what this may mean

Obvious?

The following ideas and strategies…

• May be totally obvious• May have been staring you in the face• You may know and be doing already• May be slight tweaks to what you have been doing• May be totally new• May be subtle yet significant• May change your approach

12 Ways to Develop Stamina in Running

1. Train in the shoes you are going to run in2. Make every workout count 3. Run your best race and run against yourself4. Plan your ‘gradual adaptation’5. Plan how to set the pace6. Plan staged support7. Avoid hitting the wall and what to do if you do hit it8. Know when to sprint and when to hold position9. Warm up10.Warm down11.Get in the zone12.Circuit training

12 Ways to Develop Stamina in Running Taking Exams

1. Train in the shoes you are going to run in2. Make every workout count (reduce time/increase speed)3. Run your best race and run against yourself4. Plan your ‘gradual adaptation’5. Plan how to set the pace6. Plan staged support7. How to avoid hitting the wall and what to do if you do hit it8. Know when to sprint and when to hold position9. Warming up10.Warming down11.Getting in the zone12.Circuit training

• Handwritten responses only

• Select the right pen and use it

• Lots of practice questions/papers – get them marked!

1. Train in the shoes you are going to run in

• Plan an answer and write it as best you can with notes

• Then use the same plan but write it with 5 minutes less time

• Keep doing this until you can write it in the time you would have in the exam

2. Make every workout count (try to reduce time and increase speed).

• Don’t compare yourself against others, compare yourself with yourself!

• Set yourself targets per question, not per paper or per subject so that the goals are small and achievable and stepped

• Track your raw marks in graph form AND your raw mark improvement each assessment

3. Run your best race and run against yourself

• Re-think how you do mock exams• One question a week with feedback and reflection• Do all the questions over a 6 week period• Add up the raw marks for the whole paper• Sit the whole paper AGAIN at the end of 6 weeks

• “Just 5 more minutes”• Write an exam response• When you feel you cannot do any more, write that in the margin• Then, take a different pen, and force yourself to do 5 more

minutes (whether this is 5 more minutes of writing or 5 minutes of amending) to get into your “second mind”.

4. Plan your gradual adaptation

“Train harder than you will ever have to perform”

5. Set the pace

• Use your teacher to help you! Use your buddies to help you! Then do it on your own!

6. Plan staged support

“The wall is the point in the marathon when a runner's glycogen (stored energy) within the muscles is depleted, forcing him to slow down his pace considerably, sometimes to a walk”.

• The power of positivity• Take time to commit your goals to paper – take a photo of yourself with it

as a reminder of what you are trying to achieve (form time activity!)• Eat right!

7. Avoid hitting the wall and what to do if you do hit it

• Think about how you ‘keep time’

• You need to work out how to ‘gain time’ back if you go over time in one question.

8. Knowing when to sprint and when to hold position

• Easy warm ups - 10-15 minutes of easy ‘running’ to create a sense of achievement - what do you feel confident with!

• Then move onto the stuff you find more challenging – it should be mentally more taxing

9. Warming Up

• Don’t go right up to the bell when doing an exam question

• Write an answer in timed conditions and then start an instant re-draft period

10. Warming Down

• Soundtrack and anthems before the exam starts • ‘Mind dumping’

• Encouraging students to have a mantra

• Rituals – making yourself calm

11. Getting in the zone

12. Circuit training