Two: Run for a total of 28 minutes as follows 2 minutes easy then 5 minutes hard

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1 Aerobic Sessions: Do on a Sunday and Wednesday Start with a 5 minute warm up, and then a 5 minute stretch. After your warm up run continuously for a total of 30 mins. Break the run into After the hard intervals your heart rate should be more than 175 beats a min (55-60 beats every 20 secs), otherwise you are not working hard enough during the 2 min intervals. Run for a total of 28 minutes as follows 2 minutes easy then 5 minutes hard 2 minutes easy then 5 minutes hard 2 minutes easy then 5 minutes hard 2 minutes easy then 5 minutes hard Heart rate should be 170+ beats a minute during the hard minutes (55-60 beats per 20 secs) and around during the easy minutes (45-50 beats per 20 secs). Three: This is a long slow continuous run, which you can do on the flat or on a hill. Run for around 40 to 60 minutes, with your heart rate around 140 to 150 beats per minute (45 50 beats per 20 secs)

2 Interval Sessions: Substitute for a speed endurance or Aerobic session, every second week. Start this session with a 5-10 minute light jog and stretch. Then for approximately 15 minutes do 10 intervals of: 30 seconds at 90% maximum speed 1 minute of slow light jogging. Finish the session with a 10-minute light jog and stretch. Make sure you work hard in the 30-second intervals. You can do this interval session at an athletics track or a rugby field. Once around the outside of a rugby field is 340 metres, this is not including the in goal area which can vary from field to field. So 700 metres is approximately twice around a rugby field Start with a warm up then complete 3 x 700 metres with a 2 min break between reps. 5 minute rest, then 2 x 700 metres with a 2 minute break between reps Complete each 700 metres between 2min 15 secs and 2 min 50 secs Three: This interval session should take you around 30 minutes to complete. Start by jogging for the first 5 minutes then stretch. For the next 21 minutes, do as follows: 2 minutes running at 60-70% of your maximum speed 1 minute running at 85% of your maximum speed. You should be able to do this 7 times Finish with a 5-minute jog and stretch.

3 Speed Endurance Sessions: Do on a Tues and Thurs Use a rugby field or the track, have a good warm up and cool down. 10 x 10m sprints with 5 seconds between each 8 x 25m sprints with 20 seconds between each 6 x 50m sprints with 40 seconds between each 6 x 50m sprints with 40 seconds between each 8 x 25m sprints with 20 seconds between each 10 x 10m sprints with 5 seconds between each 2 x 100m sprints with 80 seconds between each Have a good warm up. Can use a track or rugby field 6 x 100m with 70 seconds between each 10 x 50m with 40 seconds between each 15 x 25m with 20 seconds between each 10 x 10m with 5 seconds between them Warm down and stretch Speed Sessions: Do on a Monday

4 Have a good 10 minute warm up and make sure you have done some stride outs before starting your maximal speed sprints. You can do this at either an athletic track, or a field. Have 50m measured out. All sprints must be maximal. 10m get speed up, 30m run at top speed 10m to slow down 10 x 50 metre sprints Use the first 10m to get your speed up, run at your top speed between 10m and 40m Use the last 10m to slow down. Slowly walk back to the start as a recovery. The object of the speed session is not for you to feel tired but for you to sprint over all the distances as hard and as fast as you possibly can. (Maximal Speed) 10 x 20m sprints at maximum speed with a slow walk back to the start between each. Have a good cool down and stretch NOTES: #Just do as many sessions a week as you fell comfortable doing, and slowly progress into doing as many sessions a week as I have recommended #Have a day off on Friday so that you will feel fresh for your game on Saturday #Make sure you stretch as often as you can as this will help you recover quicker from the extra training you are doing #Enjoy yourself

5 Have a good 10 minute warm up and make sure you have done some stride outs before starting your sprints. You can do this at either an athletic track, or a field. All sprints must be maximal. 10 x 10 metre sprints slow walk back between each. Only sprint again when you feel fully recovered from your previous sprint. Remember short quick powerful and fast steps because 10m is a very short distance so you really have to power out. 5 x 60 metre sprints, maximally sprint for 20m, cruise for 20m, then maximally sprint for 20m. max sprint 20m criuse 20m max sprint 20m 5 x 40m sprints changing angles. Sprint straight for 10m, then sprint out on a 45 0 angle for 10m, then sprint on a 45 0 angle for 10, and finish off with a 10m straight sprint. See below 10m 10m 10m 10m This interval session should take you around 30 minutes to complete. Start by jogging for the first 5 minutes then stretch. For the next 21 minutes, do as follows:

6 2 minutes running at 60-70% of your maximum speed 1 minute running at 85% of your maximum speed. You should be able to do this 7 times Finish with a 5-minute jog and stretch. Three: Start this session with a 5-10 minute light jog and stretch. Then for approximately 15 minutes do 10 intervals of: 30 seconds at 90% maximum speed 1 minute of slow light jogging. Finish the session with a 10-minute light jog and stretch. Make sure you work hard in the 30-second intervals. Speed Endurance Sessions Use a rugby field or the track, have a good warm up and cool down. 10 x 10m sprints with 5 seconds between each 8 x 25m sprints with 20 seconds between each 6 x 50m sprints with 40 seconds between each

7 Training Program for Rugby Referees 6 x 50m sprints with 40 seconds between each 8 x 25m sprints with 20 seconds between each 10 x 10m sprints with 5 seconds between each 2 x 100m sprints with 80 seconds between each Have a good warm up. Can use a track or rugby field 6 x 100m with 70 seconds between each 10 x 50m with 40 seconds between each 15 x 25m with 20 seconds between each 10 x 10m with 5 seconds between them Warm down and stretch

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