Interval Runs

fitness intermediate U14 U16+ Adult

20

Minutes

1+

Players

2

Items

Objective

Build aerobic capacity and speed endurance specific to soccer.

Equipment

Cones
Timer

Instructions

1
Mark two lines 40 yards apart.
2
Run at 80% effort from one line to the other (approx. 6–7 sec).
3
Walk back as recovery (approx. 20–25 sec).
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.