How can i increase my running speed and and agility in rugby?
Make a commitment to train at least four days a week. Alternate between longer and shorter runs. Before you begin any sort of running, always stretch first. After a minimum of three months of base work, averaging three hours per week running, start following this weekly schedule or finish it without rest days: Day 1 – Tempo run. Warm up 10 minutes. Run briskly for 20 minutes (80% effort), cool down 10 minutes. Day 2 – Rest day Day 3 – Easy 30 minute run Day 4 – 40/20s. Warm up 10 minutes, 12 cycles of Sprint 40 seconds, jog 20 seconds. Cool down 10 minutes. Day 5 – Rest day Day 6 – Long run. Start slowly and run conversational pace for 40-90 minutes. It is helpful to have a running buddy or friend/spouse/kid willing to toodle along on a bike. Day 7 – Rest day. Try challenging yourself once every two weeks or so with this technique: Find a local track (1/4 mile) or flat surface (1/4 mile) to run on. Stretch and do a light warm up (e.g. 25 jumping jacks or a light jog). Do a 1/4 mile spr
