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US Soccer YouTube
20:00
20 minutes · 1 pyramid · walk between. Press start and go.
Do this
- 1 5 minutes easy jog to warm up.
- 2 Run hard 30 seconds, walk 60.
- 3 Run hard 45 seconds, walk 60.
- 4 Run hard 60 seconds, walk 90.
- 5 Back down: 45 seconds, then 30, walking between.
- 6 5 minutes easy jog and stretch.
Why
A match is hundreds of short bursts with jogging in between. Intervals train exactly that, and they take twenty minutes.
Do it well
- ▸Hard means you could not chat, not that you fall over.
- ▸Stay tall on the hard bits; short quick steps.
- ▸Walk the rests. Do not stop dead.
Level up
- ↑Add a 90-second peak in the middle.
- ↑Do the pyramid twice with 3 minutes easy between.
Before you start. Not on a full stomach. Water before and after. Stop if you feel dizzy.