Train like the Pride is a 12-week programme based on the profiling training system that the England physical performance team implement for the national teams.
This week, the focus shifts back to repeat and recover. As a reminder, repeat and recover is all about having the aerobic fitness to perform, repeat and recover quickly from intense activities. For the England players, this is essential for highly demanding periods of play such as counterattacks and aggressive pressing.
The aim of this week is to continue the progression of running faster and more intense intervals. To help you get an accurate score in next week’s re-assessment of your 1km time trial, we’ll build on the intensity of recent weeks while slightly reducing the total volume of work. The training you’ve been doing to improve your sprinting strength will support your ability to do these higher speed running sessions.
Repeat 🔁
— England (@England) June 18, 2020
Recover 😰
We're moving on to the penultimate week of our Train Like The Pride programme – and it's time to get those running shoes on again! pic.twitter.com/Fdq0GaQpQ0
Before every running session remember to warm up thoroughly. Here is a sample warm-up you could do.
- Five minutes of light jogging
- Bodyweight squat
- Lateral lunge
- Single leg calf raise
- Leg swings forwards and backwards
- Leg swings side to side
- Calf stretch
- Finish with five 30 second runs, gradually increasing the speed of each one up to 90% of your maximum speed. Take 30 seconds rest between each one and stretch more if you need to.
This week’s sessions are spread over three days.
Day one: Higher speed 15 second intervals. Run at pace for 15 seconds and then rest for 45 seconds. Do this for two to three sets of four to eight reps. You can walk or stand during your rest time. To figure out the distance you should be aiming to cover in each interval, use your latest 1km time trial result and this table. For example if you ran the 1km time trial in four minutes you should aim to cover 87 meters each rep.
Day two: This session is designed to be lower intensity and focus on continuing to maintain your aerobic capacity. After your warm up complete four to five minute blocks with 1-2 minutes rest between each one. Using the table provided, if you completed your 1km time trial in say five minutes you would aim to cover 800 meters each rep.
Day three: Here we consolidate the work you’ve done by repeating a 15 second interval session from last week. The speed you’ll run these at is slower than the day one session. Do two to three sets of four to six reps. Using the table provided you can figure out your target distance.
Next week we will return to physical profiling and see how much you’ve progressed during the programme.
Stay hydrated, and eat and sleep well to make sure that you are recovering from exercise and the day’s other stresses!
Week 10 - Sprinting
Week 9 - Braking
Week 8 - The retesting
Week 7 - Repeat & recover
Week 6 - Sprinting
Week 5 - Braking
Week 4 - Repeat & Recover
Week 3 - Sprinting
Week 2 - Braking
Week 1 - Introduction
