Training Suggestions:

  1. Shenandoah Interval Routine. On a track, run 1 lap at 90% and time it, rest that amount of time.
    For example: Run 1 lap at 1:32. Rest for 1:32. 2 laps at 3:08. Rest for 3:08. Etc…

    • 1 lap timed, rest.
    • 2 laps timed, rest.
    • 3 laps timed, rest.
    • 4 laps timed, rest.
    • 3 laps timed, rest.
    • 2 laps timed, rest.
    • 1 laps timed, rest.
  2. 6 minute Workout:
    • Goal line to mid-field and back under 20 seconds. 40 second rest.
    • Go again until 6 are complete.
  3. 3-2-1 US National Team Sprint Intervals. At least 3 sets, 2 min rest between each set:
    • 3x sprint from top of 18 to midfield and back. Rest 30 seconds.
    • 2x sprint from top of 18 to midfield and back. Rest 20 seconds.
    • 1x sprint from top of 18 to midfield and back.
  4. Triangle Full Field Interval Run:
    • Start at midfield, sprint to the corner flag along the sideline
    • Sprint diagonal across to opposite corner at half field
    • Jog or walk back along midfield line back to starting point

  5. Shenandoah Shuttle Runs. Rest is between EVERY 1 sprint, regardless of distance:
    • 4x 100yd sprints. 40 sec rest.
    • 6x 75yd sprints. 35 sec rest.
    • 6x 50yd sprints. 30 sec rest.
    • 8x 20yd sprints. 20 sec rest.
    • 10x 10yd sprints. 10 sec rest.
  6. Classic Full Field Interval Workout. Go for 10 minutes, 2x with a 3 minute rest in between:
    • Run a soccer field in a figure 8 pattern.
    • Sprint the sidelines, jog the midfield and goal lines.

  7. Classic Full Field Ladder Runs. Finish each step at the starting goal line! Complete 3x with 1-2 minutes rest between:
    • 6 > 18 > Mid > Far 18 > Far 6 > Far Goal line
  8. Three mile run under 25 minutes
    • Footwork drills with a ball for 20 minutes.
  9. Two mile run under 13 minutes – 3 minutes rest.
    • 6 shuttle sprints 5, 10, 15, 20, yards – 1 minute rest between shuttles
    • 3 explosive/fast footwork exercises (2 sets 20 seconds work, 40 seconds rest)
    • 1/2 mile run under 3 1/2 minutes
  10. Play soccer as much as possible!

    • Join a league
    • Play pickup
    • Get together with friends
    • Workout on your own