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HOME > Feet and Fitness > New Interval Training Routine |
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New Interval Training Routine |
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This is the new interval running routine that my soccer coach gave our team to do on our own. It is to be done on a treadmill so I was wondering if someone could help me figure out the speeds for each interval. When I go for a distance run, (usually for about a half an hour or so) I set the treadmill at 6mph. I don't know if this matters or not but I'm also doing strength training with mostly free weights right now 3 times a week and I have to do this interval training 2 times a week as well as playing hockey once or twice a week and practicing for soccer three time a week(two technical and one speed and agility). I'm not overly fit right now when it comes to my endurance due to the fact that I'm a keeper and in the past, I've underestimated the importance of fitness for keepers but I want to get fit now to be dominant at the level I'm playing at. This is the routine:
0 to 3min- jog(warm up)
3 to 6- fast paced run 65-75% max speed
6 to 7.5- jog recovery
7.5 to 10.5- fast paced run 65-75% max speed
10.5 to 12- jog recovery
12 to 15- fast paced run 65-75% max speed
15 to 15.5- jog recovery
15.5 to 18.5- fast paced run 65-75% max speed
18.5 to 20- jog recovery
20 to 22- fast paced run 70-80% max speed
22 to 23- jog recovery
23 to 25- fast paced run 70-80% max speed
25 to 26- jog recovery
26 to 28- fast paced run 70-80% max speed
28 to 32- cool down
Article
published by World Fitness.com |
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