Improve Time of 3 Mile Run for Soccer in Less Than a Week
I am a healthy, fit 16 year old with body fat 9%. I have to run 3 miles in 21 minutes for Varsity soccer and my best time is 21:30.
Answer by Dominique:
I have to improve in 1 week. I practice soccer every day for 2-3 hours so hard to work extra running in.
How can I improve?
Thank you for your question about running your 3 mile test.
Sorry to say, but in one week there is not a hell of a lot you can accomplish. I would make sure you take a rest day or two before your test
2-3 hours of training every day will wear you out. Some rest might just help get you over the line.
Not that it is going to help you much, but a three mile test for soccer is absolutely ridiculous. Sure, endurance is important in soccer, but it is a whole lot more about being able to do short sprints and to be able to run with the ball than anything else.Johan Cruyff
, one of the all-time greats, flat-out refused to do anything having to do with distance running when he was playing!
He simply said that it was not going to make him a better soccer player, so he refused to waste his time doing it. Not sure if a 16-year-old can play that same card though... :)
So, with regards to your test: rest at least two days before your test and try to run the test as evenly as possible
. Going out too fast in the beginning will make you lose 30 seconds at the end easily. The trick is to run hard, but at a pace at which you are able to go the full 5k without having to slow down much.
Instead of 2-3 hours of soccer you are probably best of trying to do some 1 mile repeats at 7 min / mile, so you get used to that speed.
Best of luck.
Hope you make it.
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