The most important factor when producing an exercise program for any individual is to evaluate that person’s goals, what they want to achieve from an exercise programme. It is then possible to evaluate if the goals are achievable and what exercise should be undertaken to achieve them (Howley & Franks, 1992). In Sheila’s case, her goals are to reduce her body fat from 25% to 20%, and to complete a 10km run in less than 45 minutes. Appropriate training needs to be established that will enable her to loose the unwanted body fat and also to increase her VO2 MAX. The ideal, complete training program will incorporate cardiovascular exercise, some weight training, flexibility and a warm-up and cool-down (Howley & Franks, 1992). It should also contain areas that will motivate Sheila, possible smaller goals throughout the six-month period where she can see the gains she is making and strive for the next goals. The overall training program must coincide

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