If you've ever integrated any kind of running into your training, no doubt you've done intervals of some kind.
Here's a set I done last night , with a slight twist.
5 mins Rolling
Warm up - 5 Min Light pace run......
10 x 200 M With 1 minute rest between sets
Cool Down - 5 min Light pace run
5 mins - Light Rolling
Each 200M consisted of running the first 150M at 80% of your max speed, which is ‘Hard”. The final 50 M is 90-100%. In other words, the last 50M was as hard as I could go.
Game Logic: Without getting into energy systems, etc, This will predominately train your anaerobic capacity or in a game sense , your ability to run hard, often, and still be able to have that change of pace needed to make a difference.