How to train for soccer speed endurance

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By TheMelonHeads
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This drill is designed to improve your speed endurance, especially in the anaerobic area.

Difficulty: Moderately Easy

Instructions

Step 1

Run for 2 minutes at a constant speed, aim for a 8 minute mile pace.
Step 2

After 2 minutes, sprint hard for 5 seconds. You should be aiming to sprint at about 90 percent full speed.
Step 3

After 5 seconds return to the aerobic running for another 2 minutes. Pickup the pace by about 10 seconds per mile.
Step 4

After 2 minutes, now sprint for 7 seconds. Steps 1 to 4 should be repeated, you should add 2 seconds each cycle to the sprints and run at a pace 10 seconds per mile quicker on the aerobic running.

It will start to hurt pretty soon after the 3rd cycle!
Step 5

Make a note of your progress. See how far you last he first time you do the drill and note your progress as the weeks pass. Don't do this drill more than once per week.

Tips & Warnings

If you can't run with a friend, then running on a track may help judge speed increases needed on the 2 minute run, you can estimate how many laps you need to complete in the time period. For example the first 2 minutes you will need to do exactly 1 lap, so you need to go about 30 meters further the next time.
Don't perform this drill unless you are fit and want to improve your speed endurance, if you are new to soccer or exercise then start with a more basic program first.