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Interval Training Sessions

As mentioned earlier, interval training can be incorporated into a wide variety of sport-specific training programs. While the parameters in the table above provide a suitable program guideline, drills and sessions should be made as sport-specific as possible.

Interval Training Sessions For 10-km Runners
The training sessions in the table below are designed to improve the oxidative energy system the most predominant pathway in this type of activity.

Interval Training Session For a Multi-Sprint Sport
The interval training session below is designed to improve cardiovascular endurance for a mutli-sprint sport such as soccer. Remember, that interval training describes only the format of training and is not only used for endurance development. Other sessions, using different work to rest ratios can be devised in order to develop speed or speed endurance.

Increasing Lap Run

Using the markings of a soccer pitch or similar size area, start on the touchline at the halfway point and run pace to the corner flag. Run pace diagonally to the opposite side of the pitch at the halfway point. Jog slowly along the halfway line back to the start. Continue for the other half of the pitch. This is one repetition. Repeat for 3 repetitions and rest for 2-3 minutes minutes. This is 1 set. Complete 3-5 sets in total for an interval endurance session.

Interval Training Sessions For a Tennis Player
Again, a sport like tennis requires elements of both aerobic endurance and anaerobic power. This interval training session below is designed to improve tennis-specific cardiovascular endurance.

Cross Court Drill
1. Holding a racket stand at one far corner of the court (where baseline and doubles sideline meet).
2. Side step along the baseline to the opposite far corner.
3. Run three quarter pace diagonally across the court to the corner of the net. Make an imaginary forehand shot with the racket.
4. Side step along the length if the net to the opposite corner.
5. Turn and run at three quarter pace diagonally across the court back to the start. Make an imaginary backhand shot.
6. Continue this sequence for 60 seconds then rest for 1-2 minutes. Perform a total of 5 runs to complete 1 set. Rest for 3 minutes and repeat for 2-3 sets.