Cardio & Endurance for Soccer
Soccer players run 5–7 miles per game, combining jogging, sprinting, and walking. Training should mirror this — not just long slow runs.
Interval Sprint Workout (15 Minutes)
- 3-minute light jog warm-up
- Sprint 30 yards at 80% effort, jog back (this is your rest)
- Repeat 10 times
- 3-minute cool-down jog
Tempo Runs (20 Minutes)
- Run the length of a field at 70% speed (controlled, not sprinting)
- Walk the width to recover
- Run back. Repeat for 15 minutes.
The Pitch Run (Match Simulation)
- Sprint the length of the pitch, jog the width, sprint the length, jog the width
- Do 4 complete laps without stopping
- This simulates the continuous effort of a match
Building the Base
| Week | Goal | Frequency |
|---|---|---|
| 1–2 | Jog 12 minutes without stopping | 3x per week |
| 3–4 | Jog 15 min + 4 sprints at the end | 3x per week |
| 5–6 | Jog 15 min + full interval workout | 3–4x per week |
| 7+ | Match simulation runs | 3–4x per week |
The real test: Can your kid play the full second half at the same intensity as the first? That's soccer-ready endurance.