6 weeks running program for soccer players

This is an article I wrote couple of months ago for one website, but it never got published, so I decided to publish it on my blog. It is a basic running program based on MAS (maximum aerobic speed). 

6 weeks running program for soccer players

Using this simple 6 weeks running program during your off-season will not only allow you to maintain your endurance, but will actually make you come back for the pre-season in far better shape than when you have left.

This running program is based on your current MAS – or – maximal aerobic speed. Using MAS makes it more tailored to your current level of aerobic fitness.

Running to your current ability 

There are multiple ways of measuring MAS, but for the sake of simplicity and this program we are going to use 1600m time trial. All you need is 400m track field or any other known distance.

In the case of athletic 400m track, you will run 4x400m (1600m) as fast as possible. Make sure not to start too fast or else you will gas out. Start with a basic warm up, couple of strides, get some rest and hit the 1600m time trial.

To get your MAS you simply need to divide 1600m with your time in seconds. For example:

1600m time: 6 minutes [6x60 = 360sec] MAS =  1600 [m] / 360 [sec] MAS = 4.44 [m/s]

We are going to use your MAS to calculate running intensities during the workouts, so make sure to write it down. This is the time you want to improve over the next 6 weeks. When your MAS improves so it will your ability to carry and recover from high intensity running and sprints. Following this workout will give you great base to build upon during more specific work in the pre-season.

The program

In the next 6 weeks we are going to implement 3 blocks. Each block is going to last for two weeks and each of them will involve 4 running workouts – two hard ones and two easy runs. So let’s start.

Block #1 – Running fast and slow

In the first block we are going to perform runs over and under your MAS. Runs over MAS will prepare you for the more intensive runs to follow, along with giving you ample time to work on quality technique, while longer runs will be your endurance bread and butter.

	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Week 1 & 2	Strides	Extensive run		Strides	Extensive run

STRIDES WORKOUT

Strides workout, or extensive tempo, are fast and quality runs done around 130% of your MAS. Repetition durations for this workout are around 15-20sec with rest period of 40-60sec.

The goal of this workout is accumulating volume of faster quality runs without draining your body. By using strides you will be able to work on your running form and prepare your body for the hard runs to follow.

You can organize strides (as well any other workout based on MAS) by using time or distance. If you plan using time for running, you should stick to 15-20sec and if you plan using distance 80-120m will be fine.

The way you calculate your running times is pretty simple. Using MAS of 4.44 [m/s] from the previous example, you just multiply it with 1.30 and you get 5.77 [m/s]

I will provide the workouts based on time, but you can quickly adjust by using distance instead (I like using length of the soccer pitch for strides and width for walk in between). Since we have 2 weeks of 2 workouts we have 4 workouts total. Here is the progression

Workout #1	3 sets of 8 reps of 15sec strides with 40sec rest
Workout #2	3 sets of 10 reps of 15sec strides with 40sec rest
Workout #3	4 sets of 8 reps of 15sec strides with 40sec rest
Workout #4	4 sets of 10 reps of 15sec strides with 40sec rest

Calculating distance to be run in those 15 seconds is straightforward

.

MAS = 4.44 [m/s] 130% MAS = 5.77 [m/s] Distance to be covered in 15sec = 15 [sec] x 5.77 [m/s] = 87m Or 100m distance (field length) in 100 [m] / 5.77 [m/s] = 17.3 sec

During the recovery period you will alternate between core movement (15 – 20 reps) and push-ups (10 - 15 reps). Recovery between sets will be a little longer, around 2 minutes during which you can perform basic stretching for hip flexors, adductors, calves and hip rotators.

So the strides workout might look like this:

10-15min Warm-up Strides 15 sec Rest 40sec and perform ab curls for 20 reps Strides 15 sec Rest 40sec and perform push-ups for 10 reps Strides 15 sec Rest 40sec and perform side bridge for 20 reps Strides 15 sec Rest 40sec and perform push-ups for 10 reps Strides 15 sec Rest 40sec and perform low abs (scissors) for 20 reps Strides 15 sec Rest 40sec and perform push-ups for 10 reps Strides 15 sec Rest 40sec and perform dead bugs for 20 reps Strides 15 sec Rest 40sec and perform push-ups for 10 reps End of set #1 Longer rest for 2minutes (perform couple of stretches and/or dynamic moves like leg swings) Repeat 2 more times

EXTENSIVE RUN

To improve your endurance you need both intensive and extensive running. Extensive run is going to be your bread and butter we are going to keep doing through all phases. You are also going to be able to modify this run to suit your preferences, but more on this later

We are going to perform extensive run in interval fashion as well, although the intensity of the run will be a lot lower. Usually you extensive runs are performed around 60-70% MAS, or you can go by feel or even using heart rate monitors (in that case running around 80% HRmax or 140-160bpm).

You can calculate split times if you plan running of 400m track by simply dividing 400m with 60-70% MAS. In the example of 4.44 [m/s] you get the following pace:

MAS = 4.44 [m/s] 60% MAS = 2.66 [m/s] 70% MAS = 3.11 [m/s] 60% MAS 400m pace = 400 [m] / 2.66 [m/s]  = 150 sec = 2min30sec 70% MAS 400m pace = 400 [m] / 3.11 [m/s]  = 128sec = 2min8sec

So the split time for 400m track during extensive runs should be from 2min8sec to 2min30sec for 4.44 MAS. Try not to get faster than this – keep this workout slower and easier than the others during the week.

In the following table you can find the progression for the first block

Workout #1	3 reps of 10minutes
Workout #2	3 reps of 11minutes
Workout #3	3 reps of 12minutes
Workout #4	3 reps of 13minutes

During the recovery period in between runs in block #1 you are going to perform the following exercises:

·       BW squats

·       BW Split squats

·       BW Single Leg Dead Lifts

·       Calf Rises

You are going to progress on these exercises as well during the workouts:

Workout #1	1 circuit of 10 reps each
Workout #2	1 circuit of 12 reps each
Workout #3	2 circuit of 10 reps each
Workout #4	2 circuit of 12 reps each

You should be able to bang these back-to-back with no rest under 3-4 minutes.

Thus the workout looks like this:

10-15min Warm-up 10 minutes run at 60-70% MAS or around 75-85% HRmax 1 circuit of BW exercises 10 minutes run 1 circuit of BW exercises 10 minutes run 1 circuit of BW exercises STRETCH and COOL DOWN

Block #2 – Running hard

During the block two we will continue performing extensive runs, but we will change strides for intensive and extensive aerobic intervals.

	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Week 3 & 4	Extensive intervals	Extensive run		Intensive runs	Extensive run

EXTENSIVE INTERVALS

Extensive intervals will be performed at 85-90% MAS. The workout format is following:

Run at 85-90% MAS for 2 minutes

Jog at 50-70% MAS for 1 minute (2:1 work to rest)

You will use learned method to calculate your running times and/or distances. If you prefer using distance instead of time you can use 400m runs and adjust recovery jog by dividing the run time by 2.

The progression is the following:

Workout #1	8 x 2 min run / 1 min jog
Workout #2	10 x 2 min run / 1 min jog

If you have access to, you will perform hill bounds before and after the extensive intervals workout. The bound can be done on a steep hill for 30-40m, three times before and three times after the run. They should be nice and bouncy with great relaxation. If you don’t have access to the hill you can do them on flat surface (grass)

 INTENSIVE INTERVALS

You are going to perform intensive intervals at 95-100% MAS. The workout format is following:

Run at 97.5-102.5% MAS for 3-4 minutes

Jog at 50-70% MAS for 3-4 minutes (1:1 work to rest)

The progression is the following:

Workout #1	4x3 minutes with 3 minutes recovery
Workout #2	4x4 minutes with 3 minutes recovery

Before this workout you will do 40-60m hill sprints (or strides up to 80-90% effort) for 4 reps (with 2-3 minutes recovery) after a good warm-up and follow up with 15 minutes cool down. Doing easy runs and long cool down after hard intervals will make your body learn to cope with acidity and learn how to shuffle lactates and other metabolites to be oxidized during recovery.

EXTENSIVE RUNS

We are going to continue with long extensive runs from block one, but we will change the exercises performed in between the intervals. Here is the progression.

Workout #1	4 reps of 10minutes
Workout #2	4 reps of 11minutes
Workout #3	4 reps of 12minutes
Workout #4	4 reps of 13minutes

In between intervals you are going to perform the following exercises:

·       BW jump squats  

·       BW Lunges

·       BW Single Leg Dead Lifts

·       Calf Rises

Here is the progression for BW circuit

Workout #1	1 circuit of 10 reps each
Workout #2	1 circuit of 12 reps each
Workout #3	2 circuit of 10 reps each
Workout #4	2 circuit of 12 reps each

Block #3 – Running intermittently with COD (change of direction)

During block three we will turn workouts to more specific pattern of soccer match. We are still going to perform extensive runs twice a week.

	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Week 5 & 6	Extensive intermittent runs	Extensive run		Intensive intermittent runs	Extensive run

EXTENSIVE INTERMITTENT RUNS

Extensive intermittent runs are performed at 100-105% MAS for 30sec with a change of direction. So if you calculate that you need to cover 130m during 30second run, you just split it in half and run in in a shuttle arrangement (2x65m). The recovery period is also going to last 30 seconds and you are going to perform a jog at 50-70%. You are going to repeat this 30-30 format for predetermined amount of time

To make things a little simpler, you can cover 2x calculated distance during the 30sec running interval and 1x calculated distance during 30sec rest period which makes it 50% MAS.

Here is the progression over two weeks:

Workout #1	4x6minutes 30/30 with 3 minutes recovery
Workout #2	4x8minutes 30/30 with 3 minutes recovery

INTENSIVE INTERMITTENT RUNS

Extensive intermittent runs are performed at 120% MAS for 15sec with a change of direction. So if you calculate that you need to cover 80m during 15second run, you just split it in half and run in in a shuttle arrangement (2x40m). Since the intensity is hard the recovery period is passive and lasts 15 seconds. You are going to repeat this 15-15 format for predetermined amount of time.

Here is the progression over two weeks:

Workout #1	3x4minutes 15/15 with 3 minutes recovery
Workout #2	3x6minutes 15/15 with 3 minutes recovery

EXTENSIVE RUNS

Extensive runs are continued from block two. Here is the progression

Workout #1	4 reps of 12minutes
Workout #2	4 reps of 13minutes
Workout #3	4 reps of 14minutes
Workout #4	4 reps of 15minutes

In between intervals you are going to perform the following exercises:

·       BW Burpees (half reps – 5 and 6)

·       BW scissor jumps

·       BW Skaters

·       Calf Rises

Here is the progression for BW circuit

Workout #1	1 circuit of 10 reps each
Workout #2	1 circuit of 12 reps each
Workout #3	2 circuit of 10 reps each
Workout #4	2 circuit of 12 reps each

Putting it all together

You can see the overall 6 weeks plan in the following table

	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Week 1	Strides 3x8 reps	Extensive run 3x10min		Strides 3x10 reps	Extensive run 3x11min
Week 2	Strides 4x8 reps	Extensive run 3x12min		Strides 4x10 reps	Extensive run 3x13min
Week 3	Extensive intervals 8x2/1min	Extensive run 4x10min		Intensive intervals 4x3min	Extensive run 4x11min
Week 4	Extensive intervals 10x2/1min	Extensive run 4x12min		Intensive intervals 4x4min	Extensive run 4x13min
Week 5	Extensive intermittent runs 4x6min 30/30	Extensive run 4x12min		Intensive intermittent runs 3x4min 15/15	Extensive run 4x13min
Week 6	Extensive intermittent runs 4x8min 30/30	Extensive run 4x14min		Intensive intermittent runs 3x6min 15/15	Extensive run 4x15min

How you can modify extensive runs?

I have mentioned that you can modify the extensive runs. Now I am going to show you how. If you really want to you can put one more workout on Sat or Sun and do it in the pool (deep water running) or on the bike.

The simple solution to modifying extensive runs is to perform shorter intervals on different modalities. For example, instead of running for 15 minutes one could perform

·       5 min bikes

·       5 min rower

·       5 min jump rope

Try to keep your HR in the mentioned zones. Working out your upper body muscles (rowing, cross-trainer, airdyne bikes) might help with metabolizing nus-products of higher intensity efforts that are distributed from working muscles (legs).

Good luck with your off-season workouts!