Endurance is a prerequisite for all playing positions and should therefore, during early pre-season preparation, constitute a major element of the fitness programme.

The development of endurance is best achieved through a progressive application of the following activities. A period of 8 weeks has been selected as an example of a pre-season program.

Continuous Running
Running over relatively long distances at a steady pace. Initially 3 training runs per week can be scheduled, with players running up to 8 kilometres per session.

Fartlek Running
Varied bursts of faster running throughout a session of continuous running.
e.g. Sample fartlek session
Distance - 8km
a series of varied bursts of speed from 10 to 200 metres interspread with periods of jogging and walking

Longer, Slower Interval Running
A series of repeated running efforts at a specific speed and over a specified distance is alternated with periods of recovery. Interval training is usually worked on a work to rest ratio of 1:1 or 1:2. A work to rest ratio of 1:2 indicates the rcovery period is twice the work period. A 10 second sprint would therefore have a 20 second recovery period. A typical longer, slower interval running session would be:

• Warm up jog 1-2 km with stretching exercises
• 5 x 100m in 16-18 seconds with 60 seconds recovery
• Jog 400m
• 4 x 200m in 36 seconds - walk - jog recovery of 120 seconds
• Jog 400m
• 3 x 300m in 60 seconds - walk - jog recovery of 180 seconds
• Jog 1lm to warm down with stretching exercise

Shorter, Faster Interval Running
As the season approaches and the players' endurance level improves, the workload needs to be more specific. A shorter and faster running schedule is introduced. The intensity of effort can be increased while the distance of the run is reduced. A typical session would be:

• Warm up 1-2 km with stretching exercise
• 5 x 100m in 16 seconds with slow jog recovery (50m) and walk recovery (50m)
• 5 x 75m in 10-13 seconds with walk-jog recovery of 40 seconds
• Jog 400m
• 5 x 50m in 7-9 seconds with walk-jog recovery of 30 seconds

Shorter, faster interval training leads into the preparation stage of the pre-season.

Testing for Endurance

• 20m shuttle run
• 15 minute run for distance
• 1600m time trial