Jog twice a day?

How long should i jog per day?

• Hi. Well, my school days and tournaments are already ended. so i have a lot of free time during my holidays. So im just wondering , how long should i jog per day??? i am 15 and i played as a prop. Thanks for answering.

• Answer:

  It depends on what you are trying to accomplish. At your age, and assuming you are playing school, not Representative rugby, you probably would run about 6-8 km during a game. About half that would be at pace, primarily in bursts of 10-30 m. The usual notion in training is to mix over-distance intervals at moderate pace with high-stress intervals (stairs/hills/sand dunes (best of all), and sprint- to intermediate-lengths at appropriate pace. In off-season, if you organize a routine and stick with it, 4 days a week should be sufficient, until perhaps a month before training starts again, at which point add a fifth day. For your distance running, a reasonable goal for start of team training might be that you run 10 km in 50-60 minutes, finishing with sufficient breath and energy that you would be ready for training after warm-down and stretching. For your shorter/harder intervals, it's easy to organize variations around the dimensions of a rugby or football field. Steps (or equivalent) are indispensable as part of your "short" days. Now, the key to this, really, is to find one or more partners to work with. There are two parts to that. Firstly, the mutual commitment will help you (and them) stick with a program. Secondly, it helps with the boredom factor, which is the major reason most people can't stick with running on their own in the off-season. It will help if there is some range of abilities, so that the "natural" runners can help you push yourself a bit - especially as your training goes on. But there's no point having a "partner" who is so much better (or worse) than you at running that there is no mutual advantage to acting as real partners. Maybe one or two tight-five mates and a loose forward or two. Not everyone will make every session, but you need to encourage everybody - set a schedule, and establish a "phone tree" to reinforce. Ohm yes - don't forget to maintain good nutrition and to manage your hydration/rehydration properly. That's life-long stuff. Mark L.