| Author |
Topic: soccer fitness test |
gs0728
Member |
 posted Aug-01-2007 05:12 PM
   
I need to be able to run 2 miles in 12 minutes for my team's fitness test. While I know this isn't the best test for soccer, this is how our fitness levels will be assessed.Until very recently, I have been doing some intervals and tempo running a la charlie francis (not the tempo running you see in the long distance circles. An example of this type of tempo would be: (200+300+100)x5. The + is 50m walk, and 100m walk between each set. 200's are run in :36-38, 300's in :58-:60, and the 100's in :16-17. While my game fitness has improved dramatically, my longer distance running hasn't. The past week I have been doing some 25-30 minute runs in hopes of more quickly improving my distance running so I can pass the fitness test. Finally, my question is if you had 3 weeks to prepare for this 2 miles run, how would you do so? lastly, I am probably capable of running one mile in just under 6, so you can have a gauge of where I am at.
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CMJHawk86
Cool Runner |
posted Aug-01-2007 05:25 PM
I am both a soccer player and a runner so perhaps I can provide a little perspective. If the goal is simply to be able to run 2 miles under 12 minutes, irrespective of game fitness, I would add some 400 and 800 reps to your track work. Run the 800s at your goal pace (presumably 3:00 or faster) and keep the recoveries short -- something like 6x800 w/ 200 recovery in between. Also, lengthen your distance runs to at least 5 miles, but keep the pace slow and easy on those.You're right these won't necessarily build match fitness as well as the shorter, harder sprints you're already doing. The aerobic base you get won't hurt, though.
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gs0728
Member |
posted Aug-01-2007 05:40 PM
thanks for the reply. when you said 200 recovery, is that 200m walk or very light jog or what?
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gs0728
Member |
posted Aug-01-2007 11:01 PM
what changes would you make if the test was 1.5 miles in 9 minutes?
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briantelope
Cool Runner |
posted Aug-02-2007 04:02 PM
2 in 12, 1.5 in 9those are both 6 min miles avg... at that short a distance, i can't see too much of a difference in training... if anything the 1.5 may be slightly easier if you're not used to running much, but i wouldn't change how you train... 400 and 800 reps for some speed, and the slower 5 miler for a little more aerobic fitness... just like CMJ said ------------------
so it goes
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gs0728
Member |
posted Aug-02-2007 07:53 PM
what frequency (how many times/week) is optimal for intervals? Longer distance runs?
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garritat
Cool Runner |
posted Aug-03-2007 03:20 PM
4-5 repeats of 800 meters with 60 seconds of walking or jogging in between. 1 mile warm-up and cool-down. You should start out with goal time, or 3 minutes per 800 and try to get to 2:50. Try this workout 2-3 days per week with some recovery runs or days.
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gs0728
Member |
posted Aug-04-2007 09:57 AM
Would there be any benefit to me having 2 sessions a day (AM/PM). From now until preseason I have no responsibility except to train.
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