When you take the remaining time and divide it by the number of phases (about 135), the average duration of an open field play is around 14 seconds. This data agrees with the information presented in a 1996 article in Referee Magazine, which also showed that the majority of activities lasted 20 seconds or less. More than half last less than ten seconds.

Rugby is not only played at a highly variable pace, but the non-running activities outweigh the running activities.

Let's look at things another way. There are 1760 yards in a mile, and let's consider a 7-minute mile to be a respectable training pace. 1760 yards in seven minutes is about 250 yards per minute, or about 4.2 yards per second. In contrast, a 5.5-second 40-yard dash computes to better than 7 yards per second. How long, on average, do you run without any break at all in a match? For what distance? And at what pace?

The answers are dictated somewhat by our style of play, which ideally, is comprised of short, direct foot rushes and brief rucks until a break-away is achieved. The picture that emerges is sets of short, intense spates of stop-and-go activity (5-10 seconds in length, covering 5-20 yards at a time, at or near a full sprint). These bursts are spaced by brief periods of rest or slower movement when the ball is in contact (depending on whether you're in or out). These sets are broken for the backs by complete rest at scrums and lineouts. The forwards only get less full rest, while the set pieces are assembled. Furthermore, success during a possession frequently only comes after a final flurry of sustained activity - the burst that is required to support a player who has broken the defense.

Training, then, must speak to this pattern of activity. Steady runs, no matter what the pace, are clearly useless in preparing a rugby player for match conditions. Distance running simply bears no relation to match reality; the metabolism, the stride rate and length, even the mind-set are different. Worse, it does nothing to address what we're doing when we're not actually running.

This is why your training program should be heavy on strength/muscle endurance training, functional strength/power training, ballistics, plyometrics, and speed training. Long distance running is conspicuously absent as it can actually hamper your sprinting ability.

SOURCES:
McLean, Dave. Information Pack on Physical Conditioning for Rugby Football. Scottish Rugby Union. Available at http://www.rugbycoach.com/free.htm.

Dinitman, George B. and Ward, Robert D. Sportspeed. Leisure Press, 1988.

Chu, Donald A. Jumping Into Plyometrics. Leisure Press, 1992.

Bull, Stephen J., Ph.D., Albinson, John G., Ph.D., Shamibrook, Christopher J., Ph.D. The Mental Game Plan. Sports Dynamics, 1996.Nova Rugby Web Site