20-Minute Interval Routine
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 |
RECOMMENDED FOR YOU
MOST POPULAR
20-Minute Interval Routine
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 |