• Aerobic development usually concentrates on running however some development of upper body endurance are also important especially for the forwards to enable repetitive upper body activities such as mauling, scrummaging, tackling etc.
• Steady state swimming is a good method of developing aerobic conditioning of the upper body.
• Diet is an important issue in any form of endurance training (see section on nutrition)

• Steady state running
• Initial training time 20 minutes
• Final training time 60 minutes
• Intensity ~70-75% maximum heart rate (U2 training zone)
• Sessions per week - maximum 3

• Interval running
• Total initial training time 15 minutes
• Total final training time 40 minutes
• Work period: 3 minutes - 10 minutes
• Rest period: 1/3 - 1/4 of work period
• Intensity ~85-90% maximum heart rate (Anaerobic threshold)
• Sessions per week - maximum 2

• Steady state running
• Training time 30-40 minutes
• Intensity ~70-75% maximum heart rate (U2 training zone)
• Sessions per week - maximum 2

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