LONG AEROBIC RUN

Run continuously for 60 minutes at a controlled aerobic pace. Longer aerobic sessions increase your total running volume without requiring the intensity of a hard interval session. In a six-week study, 101 highly trained football players completed a high-volume aerobic training program. The program included this exact 60-minute continuous run, and after the intervention, the group ran an average of 199 m farther in the Yo-Yo test. This shows why not every conditioning session needs to push you to your maximum heart rate — building your aerobic base is an important part of becoming fitter and being able to maintain your performance throughout a match.