how can i improve my fitness even more?

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BenRothwell

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i go to a field on my own and do a light jog, medium jog, then sprint to a tree and back but i'm just wondering if by doing this it will improve my fitness even more because i have been doing this for about 2 weeks now and i want to be fitter when i play football matches aswell and get less tired, can i keep doing the light jog then medium jog then sprint or something different? thanks to anyone who answers.
 
If you like sprinting, you should probably look into high intensity interval training. There are different types, but an example routine would be: Warm up for at least five minutes and stretch. Sprint for one minute, walk briskly for the next minute, and repeat this until 6 - 8 minutes have passed. Run at a moderate pace for at least five minutes, and then cool down. It takes less than half an hour, and it really kicks your butt.
 
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