Help with fitness/Distance running

M

Macca1990

0
Hi,

I am looking to get fitter to help with my football. I'm a midfielder, the pro's run about 5-7.5 miles in a game. I'm looking to get somewhere near that, how should I go about this?

E.g.
Monday - 3 Mile run
Wednesday - 4 Mile
Friday - 5 Mile

Monday - 5 Mile run
Wednesday - 6 Mile
Friday - 6 Mile

Monday - 7 Mile run
Wednesday - 7 Mile
Friday - 7.5 Mile

Would that be a good training program or should I maybe do less distance 3/4/5 miles and just do it faster each time?

Thanks.
 
No doubt any running like that will help. Going from 3-5 miles to 7-7.5 miles in two weeks seems a little steep. The pro's may run 5-7 miles a game but it's not continuous and they have various breaks. Plus I imagine they run at a near sprint pace most of the time and not a 7 mile pace. They run fast, break, run fast, break, ect.

You should find a 400m track or similar distance to run. Sprint that distance, take a break and do it again multible times. Your break should be no more than 90 seconds. Switch it up after a while too.

100mX16 (small rest)
200mX8
400mX4
800mX2 (bigger rest)

This helps build sprint speed and endurance. I would think this fits football running perfectly. Plus it'd help if you run track!
 
hey, you need to work on your base fitness and slower steady runs to build the miles in your legs mate. being a footballer anyway id think you'd have a good level of fitness already so shouldnt be a drama. go out for a few miles at a time steady.

say; monday 3
wednesday 4
friday 3

for a few weeks then swap the wednesday run for a sprint sesh.
sorted :)
 
Keep your Monday/Wednesday runs at 3 miles and 4 miles for a couple of weeks. Make Friday your long run. Week one make it 5 miles, week 2 make it 6 miles, week 3 make it 7. When week three comes, increase your Wednesday run to 5 miles.

Week 1-

Monday 3
Wednesday 4
Friday 5

Week 2-

Monday 3
Wednesday 4
Friday 6

Week 3-

Monday 3
Wednesday 5
Friday 7

I do something similar to this except I run 4 days a week. I've logged a couple thousand miles in the past 3 years so I feel fairly confident that this routine will yield good results, lol.
 
All good comments... hope you have reached a good program.. you need to work up to 25 miles at least every other week.. with sprint and quite a bit of hill running as well.... good luck..
 
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