20-Minute Interval Routine

Get better at the sports you play and the life you lead at STACK. Improve your training, nutrition and lifestyle with daily

Are you a soccer or lacrosse player looking to build speed and stamina in the off-season? Try this interval routine once a week.

MLS's Real Salt Lake and collegiate lacrosse powerhouse Johns Hopkins both incorporate it into their workouts—a testament to its efficacy. RSL strength and conditioning coach Dan Barlow says, "In games, you rarely see guys running at an even pace for four minutes, or continually sprinting for 30 seconds; so developing [aerobic and anaerobic] energy systems in combination gives the guys a really good base to be physically fit for the duration of a match."

Read More >>

Are you a soccer or lacrosse player looking to build speed and stamina in the off-season? Try this interval routine once a week.

MLS's Real Salt Lake and collegiate lacrosse powerhouse Johns Hopkins both incorporate it into their workouts—a testament to its efficacy. RSL strength and conditioning coach Dan Barlow says, "In games, you rarely see guys running at an even pace for four minutes, or continually sprinting for 30 seconds; so developing [aerobic and anaerobic] energy systems in combination gives the guys a really good base to be physically fit for the duration of a match."

You can run it on either a track or a treadmill, so no excuses if you aren't ready next season.

Interval Active Rest
[light jog or steady walk]
4 minutes [steady jog] 60 seconds
2 minutes [steady jog] 60 seconds
20 seconds [sprint] 150 seconds
20 seconds [sprint] 150 seconds
3 minutes [steady jog] 60 seconds
40 seconds [3/4 sprint] 150 seconds

Photo Credit: Getty Images // Thinkstock