The Top Tier Footballer

Short on time? Travelling? 🧭✈️

Here’s a great 35 minute run you can do to ensure your staying on track with your footy pre-season 💪🏉

Are you running with the right intensity to improve your footy fitness?

The 15:15 Eurofit method is one of the best ways to improve your aerobic capacity, power, and 2km time trial performance!
Here’s how far you should aim to run in 15 seconds, set at 120% of your MAS, based on your 2km time trial:

• Beginner (8:00): 75.0m
• Intermediate (7:30): 80.0m
• Advanced (7:00): 85.7m
• Top Tier (6:30): 92.3m
• Elite (6:00): 100.0m

Set your cones, push yourself, and get to work! These short, supra-maximal efforts are tough but incredibly effective for building footy-specific fitness and smashing your goals.

Tag a teammate who needs this and get after it!

Whilst I love the idea of a Christmas Challenge - it’s also important to do it safely.

Here are some of my guidelines for the session.

1st Timers - repeat on 60s, complete in 30-35s.

Intermediate - repeat on 45s, complete in 25-28s.

Advanced - repeat on 35s, complete in 23-25s

Warnings

1. DO NOT complete these any quicker than 20s - you’ll spike your high speed running numbers, and 3 weeks later be wondering why you’ve done your hammy/calf.

2. If your longest run has been anything less than 8km in the last 2 weeks, then this is probably not the time for you to be giving these a crack.

Best of luck & Merry Christmas - Top Tier 🎅🏉