Long vs. Short Distance

N0CARSGO

Hi all! I'm 17, I run about ten k every weekend in about 45 minutes and usually still have energy to finish. I played football for about 8 years but haven't played in about 18 months. I'm looking at trying my hand at rugby which is obviously very straining but my problem is that even when playing casual football I end up exhausted after ten or fifteen minutes. Is there any way I could improve my capacity for sports rather than simply long jogs? Thank you!

ahnowbrowncow

N0CARSGO wrote: »

Hi all! I'm 17, I run about ten k every weekend in about 45 minutes and usually still have energy to finish. I played football for about 8 years but haven't played in about 18 months. I'm looking at trying my hand at rugby which is obviously very straining but my problem is that even when playing casual football I end up exhausted after ten or fifteen minutes. Is there any way I could improve my capacity for sports rather than simply long jogs? Thank you!

You said it yourself in the title, run shorter distances but faster i.e 400m x 10. Try using a 5k training plan like this http://www.halhigdon.com/training/50934/Intermediate-5K-Training

Try circuit training too but I find that's hard to to motivate myself to do alone.

But tbh if you can run 10k in 45min you shouldn't really be exhausted after 10 minutes of football unless it's your quads that get fecked?

MrCreosote

The stop-start intensity of team sports and endurance running even 5 or 10k are totally different animals. Best thing I would think would be to join up a rugby club and get a decent training programme off a coach there. You could always keep up the longer slower runs for endurance.

It's no coincidence that most spindly vest-wearing endurance athletes wouldn't be able to walk properly for a week after a decent game of football, and that there's a lot of people in GAA jerseys and socks imploding and walking in the latter stages of the Dublin city marathon.

BeepBeep67

Yep, you need to train for the specifics of your sport and the position you hope to play.
Maintaining a good endurance base will always stand to you, so keep that up.
Try and get in the gym a few days per week and work with resistance weights.
For rugby you should try stuff like this: after a good warm up you can do various drills that replicate what you need to be able to do in a rugby match, short in duration (5 secs) high intensity (speed), direction (forwards, backwards, sideways) and the likes of a short sprint (20mts), 5 press ups, another sprint, 10 mt crawl and jog it out - just think what you need to be able to do in a game.

walshb

The fitness needed for soccer has always been underrated. Very stamina sapping game.

walshb

ahnowbrowncow wrote: »

But tbh if you can run 10k in 45min you shouldn't really be exhausted after 10 minutes of football unless it's your quads that get fecked?

Why not? 45 mins for 10 k is fairly steady. Nothing too fast at all. Depends on the intensity of the 10 mins of soccer.

ahnowbrowncow

walshb wrote: »

Why not? 45 mins for 10 k is fairly steady. Nothing too fast at all. Depends on the intensity of the 10 mins of soccer.

I'm taking it that by exhausted he means he has no energy/stamina left and not just out of breath after sprinting 20-80m.

Being able to run 10k in 45 minutes means he should have decent stamina, plus he said he has more energy left after so he could go faster.

So he should have plenty of stamina to keep him going for an hour or so which in football would probably only be 5-6k

Plus he said casual football, how intense do you imagine casual football to be?

walshb

ahnowbrowncow wrote: »

I'm taking it that by exhausted he means he has no energy/stamina left and not just out of breath after sprinting 20-80m.

Being able to run 10k in 45 minutes means he should have decent stamina, plus he said he has more energy left after so he could go faster.

So he should have plenty of stamina to keep him going for an hour or so which in football would probably only be 5-6k

Plus he said casual football, how intense do you imagine casual football to be?

I get you. I see where you are coming from. Intense midfield play for ten mins is different than casual play.

Timmaay

Both would be the answer surely? Also, as great as the likes of 10x400s are, for rugby/soccer etc, isn't its more about shorter sharper sessions surely, plenty of sharp 60s/80s etc should be of more benefit than 400s?

ahnowbrowncow

Timmaay wrote: »

Both would be the answer surely? Also, as great as the likes of 10x400s are, for rugby/soccer etc, isn't its more about shorter sharper sessions surely, plenty of sharp 60s/80s etc should be of more benefit than 400s?

Of course but it's easier to get out and run 400m x 10 by yourself than it is to run shorter 20m-80m sprints by yourself, in my experience anyway.

400m sprints are still anaerobic so it's very beneficial to football and if he did them he'd see a big difference in his football fitness. Obviously there are more efficient ways to train but it's a lot better than just jogging 10k.

He should join a team and they'll likely be doing shorter sprints and circuit training and he could keep up his longer runs himself.

N0CARSGO

Thanks everyone! Did some shuttle running today and will probably go to a local club for a routine. About getting exhausted I think it's because in football I've played left back every week but because of my speed I attack as well so end up sprinting a lot and I'm wrecled after about ten minutes.

clear thinking

If you want to combine the team sports and running you would be better working on mile training - even shorther stuff than 5k.

I did these last summer and really enjoyed it. just rotate these sessions up to 3 sessions a week, session one you can probably stick at the 10k you are doing:


1 - (Aerobic, 80% VO2 max). Run half-marathon distance 64secs per mile slower than for one's best mile time. Example: best mile time 4:10, run 5:14 / mile or as near as possible to this.

2 - (Anaerobic, 110% VO2max). 2 x 1 x 400 + 1 x 800 + 1 x 300, at 15 secs per 100m throughout. Take 30 secs rest after 400m, 60secs rest after 800m and a lap walk after 300m before repeating.

3 - (Aerobic, 90% VO2 max). Run 10km 48 secs / mile slower than for one's best mile time. Example: best mile 4:10, run 4:58 / mile.

4 - (Anaerobic, 130% VO2 max). 4 x 400, 4 secs per 400m faster than per 400m for best mile time. Example: best mile 4:08 (62/400), run 400ms in 58 secs, 3 mins rest.

5 - (Aerobic, 95% VO2max). Run 5 x 1K at 8 secs per 400m slower than for best mile time. Example: Best mile 4:04 (61 / 400), run at 69 / 400 = 2:52, with 60 secs rest.

6 - (Anaerobic). 1 x 350, 1 x 300, 1 x 250, 1 x 200, 1 x 150. All full out, with 400m walk after each.

Try the dublin graded races on a wednesday night too.

Timmaay

ahnowbrowncow wrote: »

Of course but it's easier to get out and run 400m x 10 by yourself than it is to run shorter 20m-80m sprints by yourself, in my experience anyway

Ha, certainly the opposite myself, esp the 10x400 hill reps that me and a training buddy use to do, good rivalry so we'd kill each other, we'd be light headed after each rep and close on puking by the end, not a hope of doing that alone, 80m sprints would be nothing in comparison. Each to their own I guess though!

Sacksian

clear thinking wrote: »

If you want to combine the team sports and running you would be better working on mile training - even shorther stuff than 5k.

I did these last summer and really enjoyed it. just rotate these sessions up to 3 sessions a week, session one you can probably stick at the 10k you are doing:


1 - (Aerobic, 80% VO2 max). Run half-marathon distance 64secs per mile slower than for one's best mile time. Example: best mile time 4:10, run 5:14 / mile or as near as possible to this.

I've seen this suggested as a session before (probably in the same place) but can't get my head around it at all.

Maybe I'm very undertrained but even 10k (never mind a half-marathon!) at that pace would be far too tough for me in training.

clear thinking

Sacksian wrote: »

I've seen this suggested as a session before (probably in the same place) but can't get my head around it at all.

Maybe I'm very undertrained but even 10k (never mind a half-marathon!) at that pace would be far too tough for me in training.

yeah you're grand doing 10k-16k as its a fast pace.