Sports Football

Interval Running for Endurance

Interval running is one of the most effective methods to improve cardiovascular endurance and mimic the stop-start nature of a football match. The workout involves alternating between high-intensity sprints and low-intensity recovery periods. For beginners, start with 30-second sprints at 80-90% of your maximum speed, followed by a 1-minute jog at 50%. Repeat this cycle for 10 intervals, which will take around 15 minutes. As your fitness improves, aim to increase the sprint duration to 45 seconds and decrease the jogging recovery time to 45 seconds. Advanced players can perform up to 20 intervals in one session. This method, done 3 times a week, can improve stamina significantly in 4-6 weeks. Additionally, tracking your distance per interval is a great way to measure progress—try to maintain 150-200 meters during each sprint.