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ADELPHISOCCER
Additional Running Workouts
Track Workout - Decreasing Laps
Distance Time Rest & Recovery Time
4 laps Approx 1 mile Under 5:45 Rest for 3:00
2 laps Approx 1/2 mile Under 2:10 Rest for 2:30
1 lap Approx 1/4 mile Under 65 secs Rest for 2:00
1 lap Approx 1/4 mile Under 65 secs
3-Mile Run
Preferably over a flat course or on a track - runs at your full pace for 3-mile and record your time. All players should be reaching a target time of 17 mins 30 secs.
15 Minute Run
Run at full pace for a complete 15 minutes. As accurately as possible record the distance that you run
Speed Ladder - Track Workout
Speed Ladder on a track - Complete the following distances 40m, then 60m, then 80m, then 100m, then 120m, then 140m, then 160m then 180m, then 200m, then 300m, then 400m (then repeat in reverse order - starting with 400m ans working back down.) - each at 95-100% of your top pace. Your recovery being a moderate jog back to the start point each time. 1 set - followed by 5-10 minutes easy cool down jogging at moderate pace = 2-3 miles total of running.
Tempo Run - Either on a track or treadmill
Tempo Run either outside or on a gym treadmill - Run 4 minutes at 85-90% of your full pace followed by 3 minutes at conservation pace that is a slow pace where you could still hold a conversation with someone. Repeat 5 times (35 minutes total running)
Greyhounds - At a soccer or football field
All you have to do is run 12 x 100 yards. A soccer or football field works best to get the distance correct. Simply accelerate dramatically over the first 20 yards of each rep, hold close-to-your-top speed for the next 60 yards, and then decelerate for 20 yards, slowing to stop at the 100-yard mark.
The most important and toughest aspect of this workout is that you are only allowed to rest (by jogging lightly in place) for no more than three seconds before reversing your direction and covering 100 yards the other way. 'Greyhounds' improve your stride length and stride rate (i.e., your power), and they also improve lactate threshold, as well as running economy at high speed. All of these elements are imperative to a top level college player. Complete your run with a steady pace for 12 minutes around the outside of the field.
30-Minute Run
Thirty minute road run at a constant pace.
