Interval Runs

Objective

Build aerobic capacity and speed endurance specific to soccer.

Equipment

• Cones
• Timer

Instructions

1. 1

   Mark two lines 40 yards apart.

2. 2

   Run at 80% effort from one line to the other (approx. 6–7 sec).

3. 3

   Walk back as recovery (approx. 20–25 sec).

4. 4

   Complete 8–12 reps per set, 2–3 sets with 3 minutes rest between sets.

Coaching Points

• ✓ Maintain upright posture — do not hunch as fatigue builds.
• ✓ Drive the arms to help leg turnover.
• ✓ Consistent pace — last rep should match the first.

Variations

• → Add a ball to dribble on the work interval.
• → Replace flat runs with shuttle (turn at 20 yards) to add change-of-direction load.