Interval Training Track Workout
Posted on 21. Oct, 2009 by yuri in Train Like a Pro
Tonight is “Wicked Wednesdays” for U of T soccer, which means that they get to spend 45 minutes with me on nothing but fitness – hence the name “wicked”.
With the playoffs just around the corner, we need to continually work on improving our fitness and keeping our standard of play very high.
So for tonight’s workout, I thought some anerobic interval training around the track would be appropriate.
At this point of the season, the guys get a lot of ball-specific conditioning but it’s also nice to challenge them to whole other level with some unique intervals that mimic the energy demands on the soccer pitch.
Warm-Up
As usual, we will start the session with a comprehensive 15-20 minute warm-up consisting of light jogging, followed by dynamic movement and dynamic stretching, and then some progressively faster running movements.
Interval Workout
Once we’ve completed the warm-up, it’s onto the track.
Here’s how this interval training workout is going to go down…
1. 10 x 50 m sprints (< 6 seconds) with 50 m recovery (< 20 seconds) = 1000 meters (roughly 4 minutes)
==> 400 m recovery jog (2 minutes max)
2. 10 x 100 m sprints (< 13 seconds) with 100 m recovery (< 30 seconds) = 2000 meters (roughly 7 minutes)
==> 400 m recovery jog (2 minutes max)
3. 6 x 200 m sprints (< 32 seconds) with 100 m recovery (< 35 seconds) = 1800 meters (roughly 6.5 minutes)
==> 400 m recovery jog (2 minutes max)
4. 3 x 400 m sprints (< 65 seconds) with 200 m recovery (< 65 seconds) = 1800 meters (roughly 6.5 minutes)
==> 200 m recovery (1 minute max)
5. 1 x 800 m sprint (< 2:15) = 800 meters (in 2:15)
Total distance = 9400 meters
Total estimated time = 33 minutes
That’s an average of 3.5 minutes/km OR 5.62 minutes/mile
Needless to say, that’s a pretty fast workout.
We’ve obviously got a few guys on our team who will have a tough time meeting those kinds of pace but for the majority of the guys, they should be equal to the challenge.
Just one observation…
Notice that the recoveries are forced recoveries. This means that the guys are forced to maintain a certain pace during each recovery bout. This makes the workout that much harder since most peoples’ tendency would just be to take it nice and easy at their own pace for the rest period.
Not so in this session!
I’ll let you know how it goes after tonight’s interval training workout!
In the meantime, if you’re crazy enough, why not give this running workout a shot?
Related posts:
ABOUT YURI
