Football/Soccer Session (Academy Sessions): Fartlek Runs (Start Time: 2013-07-29 14:20:00)

Fartlek runs (30 mins)

Distances from cones to poles:

1. 30m

2. 20m

3.10m

4. 50m

5. 25m

6.15m

7. 30m

8.40m

9. 15m

Outside square is 50x60m

Red straight lines (cone to pole) is the working run, black line (pole to cone) is recovery run

Square around outside is always a 50% run

Follow the follwoing percentages during the runs (% of top speed) (players work in pairs)

1. 60% for both lines

2. 75% red line, 40% black line

3. 100% red line, walk black line

4. 75% red line, 60% black line

5. 100% red line, 20% black line

6. 60% red line, 20% black line

Repeat except for run 1 for a total of 30 minutes