Interval training

A selection of my favourite fitness workouts

Interval 1:Netball Sprints

30 sec sprints - working to reach your first sprint

Set up cones every 20 meters apart.

Sprint for 30 sec in a shuttle format.

After 30 sec tally up the total distance run.

In the following 5 sprints, try to reach this original score

Interval 2: Cone sprints

Set up a series of different coloured cones along the length of one or two courts or a field. The number of cones and distance between them depends on your fitness level

Begin sprinting  from the base line, make sure to hit every cone, return to the base line and out again to the next cone (shuttles).

After each full set, remove one cone and repeat. Keep going until just one cone remains.

Interval 3: Track intervals

Do these intervals on a 400m track

Begin with a 400m warm up jog around the track at about 60%

Begin interval by jogging first 100m, sprint the second 100, then jog the raining 200m.

30sec rest

Jog first 100m, sprint the next 200m, jog the last 100m

30sec rest

Jog first 100m, sprint 300m

30 sec rest

Full 400m sprint

1.00min rest

Repeat in reverse order – sprint 300m, then 200m, then 100m

Interval 4 - Hockey sprints

Set up an area with 5 lines marked out about 30- 40m apart

Begin the first sprint with a rep of 10 – jogging to the end of the area and back, sprinting the last section

Sprint 2 – 8 reps, jogging the whole length, sprint the last two sections

Sprint 3 – 6 reps, jogging the length, sprint from the 3 length back

Sprint 4 – 4 reps, jog the length, sprint from the 2^nd to last section

Sprint 5 – 2 reps, jog the length up, sprint the full length back

Sprint 6 – 1 rep – sprint the full distance