SOCCER

In continuous running the heart rate must be maintained above a training threshold for adaptation to take place.

Continuous running is a training method, which stresses the aerobic energy system. It is a good training method to maintain and build aerobic fitness in the off-season and as an alternate training method during the pre-season, but for the in-season soccer player one of the other training methods will be more beneficial.

During a continuous running program, stress on the cardiovascular system (which supplies oxygen to the cells) is applied by maintaining a training heart rate for more than 20 minutes of uninterrupted running. The target heart rate represents a threshold below which little adaptation takes place. The table below shows how to determine a training heart rate. 

The maximum heart rate can be predicted by subtracting the athlete's age from 220. It is difficult to obtain an accurate maximum heart rate by counting the heart beats; it could also be unsafe to push an untrained person to maximum without trained assistance. Periodic revision of the target heart rate is necessary because resting heart rate slows down as fitness level increases.

When starting a continuous running program, the player should calculate his training heart rate using 70% of the maximum heart rate range and maintain that heart rate for 20 minutes. 

The overload principle can be applied as his fitness level increases by gradually increasing the percentage to 80% and then, when this has been accomplished for 20 minutes, the running time at that level should be extended to a maximum of one hour. For maximum adaptation a continuous running program should be followed from three to five times a week.