ADDITIONAL INTERVAL RUNNING Preparing and Training…Sessions For All Levels Andrew Castiglione Founder of Ken Aston Referee Society

1. HALF LAPS 2. FULL LAPS 3. ‘FULL LENGTH OF THE PITCH’ 4. INCREASED INTENSITY RUNNING 5. INTERVAL CIRCUITS

1. HALF LAPS

5 – 10 minutes jogging to... warm up S t r e t c h i n g Interval running

Jog Recovery = Dotted Arrow Line - - - - - - - -

Fast Running = Continuous Arrow Line

Standard:

- Number of half laps 6
- Number of repeats 2
- Recovery between repeats 3 min (jogging)

Intermediate:

- Number of half laps 8
- Number of repeats 2
- Recovery between repeats 3 min (jogging)

Advanced:

- Number of half laps 6
- Number of repeats 3
- Recovery between repeats 3 min (jogging)

5 – 10 minutes jogging to warm down

S t r e t c h i n g

2. FULL LAPS

5 – 10 minutes jogging to warm up S t r e t c h i n g Interval running

Fast Running = Continuous Arrow Line

Standard:

- Number of laps 4
- Recovery between laps 90 seconds
- Number of repeats 2
- Recovery between repeats 5 min (jogging)

Intermediate:

- Number of laps 5
- Recovery between laps 90 seconds
- Number of repeats 2
- Recovery between repeats 5 min (jogging)

Advanced:

- Number of laps 4
- Recovery between laps 90 seconds
- Number of repeats 3
- Recovery between repeats 5 min (jogging)

5 – 10 minutes jogging to warm down

S t r e t c h i n g

3. ‘FULL LENGTH OF THE PITCH’

5 – 10 minutes jogging to warm up S t r e t c h i n g Interval running Note: 2 lengths of the pitch is equal to 1 lap.

Fast Running = Continuous Arrow Line

Standard:

- Number of laps 5
- Recovery between laps 60 seconds
- Number of repeats 2
- Recovery between repeats 3 min (jogging)

Intermediate:

- Number of half laps 7
- Recovery between laps 60 seconds
- Number of repeats 2
- Recovery between repeats 3 min (jogging)

Advanced:

- Number of half laps 6
- Recovery between laps 60 seconds
- Number of repeats 3
- Recovery between repeats 3 min (jogging)

5 – 10 minutes jogging to warm down

S t r e t c h i n g

4. INCREASED INTENSITY RUNNING

5 – 10 minutes jogging to warm up S t r e t c h i n g Interval running

Jog Recovery = Dotted Arrow Line - - - - - - - -

Fast Running = Continuous Arrow Line

Lap 1: Fast running down one side of the pitch, jog the remaining three sides.

Lap 2: Fast running down two sides of the pitch, jog the remaining two sides.

Lap 2: Fast running down three sides of the pitch, jog the remaining side.

Lap 4: Full lap of fast running.

Standard:

- Number of sets of 4 laps 1

Intermediate:

- Number of sets of 4 laps 2
- Recovery between sets 3 min (jogging)

Advanced:

- Number of sets of 4 laps 3
- Recovery between sets 3 min (jogging)

5 – 10 minutes jogging to warm down

S t r e t c h i n g

5. INTERVAL CIRCUITS

5 – 10 minutes jogging to warm up S t r e t c h i n g Interval circuits

Jog Recovery = Dotted Arrow Line - - - - - - - -

Fast Running = Continuous Arrow Line

Set out 6 cones as shown above.

Run from Cone 1, around A to Cone 2, jog recovery between 1 and 2.

Repeat between B, C and D.

Repeat the whole circuit again in reverse (i.e. D, C, B, A).

This constitutes 1 circuit.

Standard:

- Number of circuits 1

Intermediate:

- Number of circuits 2
- Recovery between circuits 5 min (jogging)

Advanced:

- Number of circuits 3
- Recovery between circuits 5 min (jogging)

5 – 10 minutes jogging to warm down

S t r e t c h i n g

Source of information: 'A Guide to Fitness for Referees' April 2001, produced by the Football Association England. Acknowledgement to the National Coordinator for Fitness Training, Vernon Crew; along with expert advice from John Brewer, Director of the Lilleshall Sports Injury and Human Performance Center; Alan Hodson, Director of the Football Association Medical Education Center; and Rob Hartley, Head of the Sports Science Department, University of Brighton.