How to Increase Endurance for Rugby

A Guide to Increasing Endurance

The key to building the ultimate rugby endurance engine that will see you finish a game as strongly as you start it, is incorporating repeated fast runs with minimal rest periods in between.

We’ve devised 4 endurance training drills that are sure to keep you going into extra-time.

Workout 1

1. 5 minutes of mobility exercises and stretching
2. 5 minutes jogging at 25% maximum effort
3. Sprint 40 metres at 90% maximum effort, walk for 20 metres
4. Repeat for 4 minutes
5. Perform 7 sets with 2 minutes rest in between each set
6. 5 minutes jogging at 25% maximum effort
7. 5 minutes of mobility exercises and stretching

Workout 2

1. 5 minutes of mobility exercises and stretching
2. 5 minutes jogging at 25% maximum effort
3. Sprint 40 metres at 95% maximum effort, walk for 10 metres
4. Repeat 8 times
5. Rest for 2 minutes
6. Sprint 60 metres at 95% maximum effort, walk for 10 metres
7. Repeat 8 times
8. Rest for 2 minutes
9. Sprint 80 metres at 95% maximum effort, walk for 10 metres
10. Repeat 8 times
11. Rest for 2 minutes
12. 5 minutes jogging at 25% maximum effort
13. 5 minutes of mobility exercises and stretching

Workout 3

1. 5 minutes of mobility exercises and stretching
2. 5 minutes jogging at 25% maximum effort
3. Sprint 10 metres at 100% maximum effort, walk for 10 metres
4. Repeat 8 times
5. Rest for 2 minutes
6. Sprint 20 metres at 100% maximum effort, walk for 10 metres
7. Repeat 8 times
8. Rest for 2 minutes
9. Sprint 30 metres at 100% maximum effort, walk for 10 metres
10. Repeat 8 times
11. Rest for 2 minutes
12. 5 minutes jogging at 25% maximum effort
13. 5 minutes of mobility exercises and stretching

Workout 4

1. 5 minutes of mobility exercises and stretching
2. 5 minutes jogging at 25% maximum effort 15 minutes
3. 15 minutes rowing with 60:30 second work-to-rest intervals
4. 15 minutes cycling with 60:30 second work-to-rest intervals
5. 15 minutes cross-trainer with 60:30 second work-to-rest intervals
6. 5 minutes cool down
7. 5 minutes of mobility exercises and stretching