2. INTERVAL TRAINING A simple interval training exercise set is as follows: One 25 One 50 One 75 One 100 One 75 One 50 One 25 Total for one set = 400 yards. Between runs walk back to the starting line and run the next sprint. The 25's and 50's are run at full pace, the 75's and 100's at 80% or so. The best way to run them is to find a football, soccer, or Rugby pitch. For a Rugby pitch, begin at the midline and sprint to one 22, turn around and sprint to the far 22, turn around and run (80%) to the goal line, turn around and run (80%) to the other goal line, turn around and run (80%) to the far 22, turn around and sprint to the other 22, turn around and sprint to the midline. That's one set. You will do better if you can run these with a partner. Your brain will tell you that you are tired long before you need to stop. Running with a partner will probably keep you going through the exercise. In the Offseason and early Preseason you should shoot for four (1,600 yards) to six (2,400 yards) sets. In the later Preseason and during the Inseason period you should be looking at five (2,000 yards) to eight (3,200 yards) sets. Remember, one mile is 1,760 yards. The purpose behind Interval Training is to stress your body and to decrease the recovery time you need to take. In the Offseason, allow a work to rest ratio of one-to-four. In the late Preseason and the Inseason the work to rest ratio should be around one-to-three or one-to-two (very businesslike). I have also attached a nine week Interval Training Program (below) that details an alternative and more structured approach. 3. INTERVAL PROGRAM This Interval Training Program is a two night per week, nine week course designed to develop acceleration, speed, and endurance. All Intervals are run at either FULL SPEED (flat out) or at FAST SPEED (75% to 85% of maximum effort) with a brisk walk and/or jog back to the start. Alternate starting foot with each run. The Program is quite demanding and NO SUBSTITUTE ACTIVITIES ARE ACCEPTABLE! WEEK ONE (yards/miles) Tuesday 2 x 440 yards (FAST) 4 x 220 yards (FAST) (1,760/1.00) Thursday 4 x 330 yards (FAST) 2 x 110 yards (FAST) 2 x 110 yards (FULL) (1,760/1.00) WEEK TWO Tuesday 3 x 440 yards (FAST) 3 x 220 yards (FAST) (1,980/1.13) Thursday 2 x 330 yards (FAST) 2 x 220 yards (FAST) 2 x 110 yards (FAST) 2 x 110 yards (FULL) (1,540/0.88) WEEK THREE Tuesday 4 x 440 yards (FAST) 5 x 85 yards (FULL) (2,185/1.24) Thursday 1 x 440 yards (FAST) 2 x 220 yards (FAST) 5 x 110 yards (FAST) 4 x 85 yards (FULL) (1,770/1.01) WEEK FOUR Tuesday 4 x 85 yards (FAST) 4 x 110 yards (FAST) 1 x 220 yards (FAST) 8 x 55 yards (FULL) 1 x 220 yards (FAST) 4 x 110 yards (FAST) 4 x 85 yards (FULL) (2,440/1.39) Thursday 2 x 220 yards (FAST) 4 x 110 yards (FAST) 5 x 85 yards (FULL) (1,305/0.74) WEEK FIVE Tuesday 11 x 25 yards (FULL) 7 x 85 yards (FAST) 3 x 110 yards (FAST) 3 x 220 yards (FAST) 3 x 110 yards (FAST) 2 x 85 yards (FAST) 11 x 25 yards (FULL) (2,635/1.50) Thursday 2 x 220 yards (FAST) 6 x 110 yards (FAST) 9 x 25 yards (FULL) (1,325/0.75) WEEK SIX Tuesday 4 x 220 yards (FAST) 3 x 110 yards (FAST) 3 x 110 yards (FULL) 5 x 85 yards (FAST) 5 x 85 yards (FULL) 1 x 440 yards (FAST) (2,830/1.61) Thursday 2 x 440 yards (FAST) 2 x 220 yards (FAST) 6 x 110 yards (FULL) (1,980/1.13) WEEK SEVEN Tuesday 2 x 330 yards (FAST) 12 x 55 yards (FULL) 1 x 330 yards (FAST) 10 x 85 yards (FULL) 1 x 330 yards (FAST) 10 x 25 yards (FULL) (3,080/1.75) Thursday 1 x 330 yards (FAST) 10 x 85 yards (FULL) 9 x 25 yards (FULL) 10 x 55 yards (FULL) 9 x 25 yards (FULL) (2,180/1.24) WEEK EIGHT Tuesday 10 x 110 yards (FAST) 10 x 85 yards (FULL) 10 x 55 yards (FULL) 26 x 25 yards (FULL) (3,150/1.79) Thursday 19 x 25 yards (FULL) 15 x 55 yards (FULL) 10 x 110 yards (FULL) (2,400/1.36) WEEK NINE Tuesday 15 x 25 yards (FULL) 10 x 55 yards (FULL) 5 x 85 yards (FULL) 3 x 110 yards (FAST) 2 x 220 yards (FAST) 3 x 110 yards (FULL) 5 x 85 yards (FULL) 10 x 55 yards (FULL) 15 x 25 yards (FULL) (3,800/2.16) Thursday 3 x 220 yards (FAST) 2 x 110 yards (FULL) 10 x 85 yards (FULL) 10 x 55 yards (FULL) 14 x 25 yards (FULL) (2,630/1.49) --

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