10 Best Summer Runs

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But be warned, you must stick to it consistently because if you take too long of a break, you won’t be able to reap the benefits. Read this great article by Bewolfish to understand why preseason preparation is important and read some advice about mixing up your workouts.

Pair these runs with lifting, agility, and resistance training and you are all good to go!

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Every team, university, or coach has different fitness tests that they require their players to pass. Some of the more popular tests are….

The Nike Sparq Yoyo Intermittent Recovery Test or Beep Test

A 20 meter down and back test with a 10 second recovery, in which the players must complete as many runs as possible until failure.

Read more about the test by clicking on the name or check out another article HERE.

The Man-U Test

There are many variations to this one but the one I am aware of is the 20, 100-yard run version. This version is a 25 second 100-yard run with 35 seconds back for the first 10 runs. Then, it decreases by one second every run after that. Thus, ending with a 15 second sprint with 45 seconds back for the 20th run.

Some schools vary this test by making some of the times repeat and ending with an 18 second sprint. But overall, the Man-U is a very popular fitness test.

The 2 Mile

A 2-mile test with varying finish times depending on what school or coach.

The 300 Yard Shuttles

I ran this test at the University of Tampa. It is a 50-yard set up and the players must run there and back 3 times within 60 seconds. There is a 2-minute rest in between each one. You must run 6 of them in the time frame, but if you run the first 4 under 56 seconds or less you are done.

There are many more tests, but these are just some that I know of. If anyone has others in mind, please leave a comment for the community.

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THE 10 BEST SUMMER RUNS

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At number 1: Tempo Runs

Tempo runs are time and distance measured runs. Here are some examples.

#1 2 sets of 8 x 80 yards 0:12 back/ready to run in 0:48 REST 2:00 between Sets
#2 2 sets of 10 x 80 yards 0:12 back/ready to run in 0:48 REST 2:00 between Sets
#3 2 sets of 12 x 80 yards 0:12 back/ready to run in 0:48 REST 2:00 between Sets
#4 2 sets of 14 x 80 yards 0:12 back/ready to run in 0:48 REST 2:00 between Sets
#5 3 sets of 10 x 100 0:15 back/ready to run in 0:35 REST 2:00 between Sets

You will increase the number of sets, reps, and distance as you get more comfortable. Distance wise, I recommend only going up to 120 yards. You can even increase the number you do but stick with the shorter distances if you like. These are some of the hardest runs to do just because it feels endless. But if you stick with it, it will prepare you for your season.

2: Long distance runs

Long distance runs are a really great way to increase your endurance. I know long distance is grueling, but it is necessary if you want to be a 90-minute player. Long distance can begin at just a half mile run and as you get more comfortable, increase the distance. I recommend getting to a comfortability at 2 miles by the end of your preparation period.

A good goal to reach is being able to run 2 miles around 15 minutes. If you want to run longer runs, it will definitely be beneficial but don’t get stuck on just long distance. It is really important to do the shorter distance sprints to replicate game style cutting and explosive movements.

3: Suicides

The easiest way to do sprints, is suicides. Yes, the name is alarmingly scary but really its nothing to fear. I like to think of it in time and being suicides this workout is the shortest. Suicides are hard but they are quick.

One that I am familiar with is Doggies. It is 6 cones put 5 yards apart and you must do the entire suicide in 35 seconds. At the beginning longer rest time is okay but eventually you do want to do these with only a little rest between each.

I would recommend being able to do 10 of these with 50 seconds in between each. That would be under 10 minutes of hard work but so worth it in the end.

4: The Crapper

Again, another very scary name! But once you are comfortable with running, this workout is a killer and will give you some diversity in your workouts. If you can complete this run, you are definitely ready for preseason. The Crapper is a track run that progresses to a full lap around the track. The track is 400 meters and is split up into 4 at each of the corners.

5: 100 Meter Run

This run is fun because it’s just 10 100-meter runs. You want to get there in less than 17 seconds and rest the remainder of the minute, then go again. This one is super quick and easy but definitely a good one to have in your arsenal of runs to do.

6: Perimeter Runs

When you are at any soccer field give this one a try.

Perimeter Runs:

To amp this workout up, go back down the latter of runs!

7: 45-Minute Run

This one is a favorite of mine because its more casual. It allows you to get long distance runs into your week without the pressure of making time. You have to run for 45 minutes straight but as fast as you feel comfortable. The goal is to push yourself to see how much distance you can cover over the 45 minutes. It’s a stress-free way of overcoming your fears of running.

The goal is to land somewhere between 4 and 7 miles. You want to pace yourself but also push yourself when it gets tough. The best part is you can run this anywhere as well. My favorite is to run this through a park or city. You should definitely download Nike Run on your phone or use a fitness app of your choice just to track your time, distance, and speed.

8: 30-Minute Interval Run

This run is very similar to number 1 on the list but varies because it isn’t distance measured necessarily.

This is probably my favorite type of preparation runs because you can do this run outside on a field, or on a treadmill. You can also build onto each workout that you do and it’s easy to see where you are fitness wise with these kinds of runs. I like to begin at an easier pace when I am starting my period of preparation.

You can either run for 30 minutes and do something like 15 seconds of sprinting and 45 seconds of jogging or amp it up to 20 seconds of sprinting and 20 seconds of jogging. This run is great because you can really do as much as you want without the pressure of distances. I would track this run with an app so you can see how much distance you cover in the 30 minutes.

Or you can do it with an amount instead of length of time.

For example:

10 runs

25 second sprint then a 35 second jog

As you progress, you can up the speed at which you sprint, or increase the amount.

You can begin at 15 seconds sprints and have longer rest even and increase the amount to 15.

There are many ways you can do this run and it really helps increase your endurance, your sprint endurance, speed, and much more.

9: Triangle Runs

Another University of Tampa run, thanks to my University Coach’s imagination. This run is pretty difficult but a fun variety and easy to accomplish on the soccer field.

*You want to set up one cone at any corner then another about 2/3 of the way to the end of the field from there. Then, another cone diagonally to the other corner flag across from the one you started at. You will run from the start corner down to the first cone, then diagonal, then across to the start in 55 seconds. Then, have a rest period and do these 6 more times.

Try not to give yourself too much rest time in between each. If you want to make it even harder, do 4 of these than 4 sprints of either 80, 60, 40, or 20 in between each set of 4.

10: The Fitness Tests

Finally, the ultimate preparation run is the fitness tests themselves. There is no better way to prepare for the fitness tests than doing them! Getting used to the tests will lessen the anxiety you get when you have to pass them in preseason.

Not only will you be more comfortable, but you will also be able to see where you stand fitness wise during your preparation. Definitely run any of the specified fitness tests you have to do, a couple of times during this period to get a sense of where you are at.

I hope this brought a light to the hardships that are found when preparing for your seasons! If you try these runs, please leave a comment and tell us how it went!

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