A Guide to Increasing Endurance
The key to building the ultimate rugby endurance engine that will see you finish a game as strongly as you start it, is incorporating repeated fast runs with minimal rest periods in between.
We’ve devised 4 endurance training drills that are sure to keep you going into extra-time.
Workout 1
- 5 minutes of mobility exercises and stretching
- 5 minutes jogging at 25% maximum effort
- Sprint 40 metres at 90% maximum effort, walk for 20 metres
- Repeat for 4 minutes
- Perform 7 sets with 2 minutes rest in between each set
- 5 minutes jogging at 25% maximum effort
- 5 minutes of mobility exercises and stretching
Workout 2
- 5 minutes of mobility exercises and stretching
- 5 minutes jogging at 25% maximum effort
- Sprint 40 metres at 95% maximum effort, walk for 10 metres
- Repeat 8 times
- Rest for 2 minutes
- Sprint 60 metres at 95% maximum effort, walk for 10 metres
- Repeat 8 times
- Rest for 2 minutes
- Sprint 80 metres at 95% maximum effort, walk for 10 metres
- Repeat 8 times
- Rest for 2 minutes
- 5 minutes jogging at 25% maximum effort
- 5 minutes of mobility exercises and stretching
Workout 3
- 5 minutes of mobility exercises and stretching
- 5 minutes jogging at 25% maximum effort
- Sprint 10 metres at 100% maximum effort, walk for 10 metres
- Repeat 8 times
- Rest for 2 minutes
- Sprint 20 metres at 100% maximum effort, walk for 10 metres
- Repeat 8 times
- Rest for 2 minutes
- Sprint 30 metres at 100% maximum effort, walk for 10 metres
- Repeat 8 times
- Rest for 2 minutes
- 5 minutes jogging at 25% maximum effort
- 5 minutes of mobility exercises and stretching
Workout 4
- 5 minutes of mobility exercises and stretching
- 5 minutes jogging at 25% maximum effort 15 minutes
- 15 minutes rowing with 60:30 second work-to-rest intervals
- 15 minutes cycling with 60:30 second work-to-rest intervals
- 15 minutes cross-trainer with 60:30 second work-to-rest intervals
- 5 minutes cool down
- 5 minutes of mobility exercises and stretching
