Steph Houghton shows how to repeat and recover in our latest training plan video

Wednesday 20 May 2020
Lionesses captain Steph Houghton helps show how to repeat and recover

Train like the Pride is a 12-week programme based on the profiling training system that the England physical performance team implement for our national teams.

Week seven focuses on 'Repeat and Recover' with a progression of the programme outlined in week four and England Women’s captain Steph Houghton helps to demonstrate it in this week’s edition.

Repeat and recover refers to the ability of athletes to repeat intensive movements and recover from them minute after minute, session after session and match after match. A better repeat and recover capability will help reduce the cost of the demands of football.

In week one, it was outlined how you could assess your repeat and recover capability by completing the 1k time trial. Then in week four, a three-week programme was outlined, and the programme for repeat and recover shown here will build on that and last for another three weeks.


Your 1km time trial from week one will dictate how many sessions you will complete - if your time is faster than the benchmark, complete two sessions over the course of the week. However, if your time is slower than the benchmark, complete three sessions each week.

Day One: 30 seconds intervals. Run for 30 seconds and then rest for 30 seconds. Do this for two or three sets of eight reps. You can stand or walk during the 30 second rest period. Between each set you should rest for two minutes

Day Two: 15 seconds intervals. Run for 15 seconds and then rest for 15 seconds. Do this for 2-3 sets of 8-10 reps. You can stand or walk during the 15 second rest period. Between each set you should rest for two minutes.

Day Three: If your time is slower than the benchmark for the 1km time trial, for your third session of the week you should run for five minutes and do this for three sets. There’s a two-minute rest period between each five minute block, and you can stand or walk during this period. The distance you aim to run during these five-minute blocks is also determined by the time that you achieved in the 1km time trial.

For example, if you ran your 1km time trial in five minutes you should aim to cover 800 meters in these five-minute running blocks.

To figure out your target distance use the table provided. Try to complete more distance each time you complete a five minute block of running.

You should do this repeat and recover running programme for three weeks while also continuing the braking and sprinting strength exercises from the previous episodes.

Remember to stay hydrated, eat and sleep well to make sure that you are recovering from exercise and the day’s other stresses!

Catch up on previous weeks below...

Week 6 - Sprinting
Week 5 - Braking
Week 4 - Repeat & Recover
Week 3 - Sprinting
Week 2 - Braking 
Week 1 - Introduction

By FA Staff