After an upsetting 2-0 loss yesterday to a team we totally outplayed, I made the choice to take action and find the members of my soccer team (university of Toronto alumni - generally known as Toronto Blues FC) in better running shape.
View the trouble with playing men's soccer is that, unlike professional soccer or competitive youth soccer, the commitment (and thus level of fitness) from each player is restricted because of family, work, etc...
Nonetheless, i am playing in one of the best soccer divisions inside province of Ontario and everyone's invested in doing it our all. Unfortunately, there are players who is able to only last 20-30 minutes although some are exhausted after a few full field sprints.
So here is what Used to...
Along with our regular Monday night services, I initiated an optional (yet immensely important) interval training fitness session to happen on Wednesday nights. This may give our guys sufficient time to recover from Monday's session and optimally prepare the body for that upcoming game about the weekend.
The interval training fitness session would last just around 45 minutes and involve soccer-specific running. The beauty of soccer is there's a simple change of pace (and direction) every 5-6 seconds. While doing so, the average elite player covers around 9-10 km inside a 90-minute game.
So taking full benefit of the beautiful weather along with the wonderful running track within the University of Toronto, car headlights our first interval training session looked like.
The goal of this interval training workouts workout was to increase aerobic endurance and speed endurance via short-duration (no lactic acid production) intervals.
Warm-up: 4 x 400m @ light jog/talk test pace (final 100m was faster)
Dynamic stretching with light accelerations: 5 minutes
Total distance covered = 4 km (800m run at full speed)
Remember that this became our first session and as such wasn't "vomit-inducing" by any means. That had been never the thing. Desire to were to obtain the guys helpful to running repeated short bouts at their maximum running speed. Again, I needed to prevent it soccer-specific.
Next week's session will build upon this one but feature better distance and a reduced recovery time during the intervals. Keep tuned in to the workout later in a month's time.
For the time being, when you entry to a running track, then give this interval training workouts running workout a try. It's an awesome sport-specific work out for virtually every sport really and in many cases a terrific for 5k runners to begin building some more running speed inside their training.
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