Set 1 FARTLEK (SPEED PLAY) To simulate the demands of the game with quick starts and stops done continuously. The work bouts should vary from as short as 10 seconds to as long as 90 seconds.
Run with a hard effort and jog for recovery. Alternate in this manner until the total time objective of 10 min is completed. Example:
Set 2 10 - 10 SEC BURSTS 2 Sets Burst hard with maximum effort for 10 seconds then slowdown and jog for 30 seconds. Continue for the total 10 reps. Rest 1 min. recovery between sets.
