Train like a superstar: Essential cardio

Factor these HIIT sessions into your training to build superior match fitness

Weeks 1 & 2

Run 50m in 10 seconds. Complete 10 reps. Rest for 10 seconds in between reps. Do this twice a week.

Weeks 3 & 4

Run 30m in 6 seconds. Complete 12 reps. Rest for 10 seconds in between reps. Do this twice a week.

More after the break

Weeks 5 & 6

Run 20m in 5 seconds. Complete 10 reps. Rest for 6 seconds in between reps. Do this twice a week

Training programme designed by elite conditioning coach Michael Amoah. Follow him on twitter @Mili4n

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