how to train cardio endurance for soccer

after reading through this forum i’ve gathered that soccer players should focus mostly on tempo and speed work, without speed endurance training… but this makes me wonder how is a soccer player supposed to train the cardio system without speed endurance?? — tempos aren’t cardio taxing enough and neither are sprints, and i’m sure continuous jogging is not a good option…

So could anyone enlighten me on what is the best way to train the cardio system for a soccer?

this link from a guy on sportspecefic advocates SE training for soccer players would his SE workout be ok?>:

what about these SE drills?

I think you have to clearly understand what fitness at a cardiac system level really is first,and then start thinking about how to achieve it.

In the meantime be assured that Tempo sessions as defined in the CFTS -and the general approach discussed for the most part on this site- do a fine job in building cardiac reserves and general fitness,while speed endurance as you define it is generally detrimental for the same qualities.

but why do people on this sight train speed endurance then?? when if ever is it effective??

Speed endurance training is effective in properly structured sessions for events that require the specific quality itself. And again it always only represents a small piece of the whole puzzle…

As for why people are so fond of this “specific” :wink: training component,I just have no idea.

So does soccer and lax not need the speed endurance quality? And is accel and tempo all that needs to be done?
Any thoughts on lactate work?

well my understanding is that u need to tax the cardio system in order to imporve endurance, the same way you need to lift heavy weights in order to get stronger… that being said, could you provide me with an example of a “cardio training” tempo session??

There is a wealth of information about :

structure of Tempo sessions
general fitness
low intensity
endurance requirements for Soccer
interplay of training components and their effects

on this site as well as at least a couple of ebooks and several dvd’s and tapes in the store which cover extensively the topic and from which to learn a lot.
I encourage you to surf the archives using the search /advanced search options for the purpose.

That said,after a basic reading,try to come up yourself with a tempo work out designed for your purposes,post it and I am sure you’ll be amazed by how many people you’ll find willing to help out,myself among them!

Omyss Listen to Pakewi …

It’s bascially all about Tempo and Speed

The more I learn about the CFTS ideas the simpler it becomes - its not about rocket science, its about doing a few basic things correctly and enjoying the sport.

i am trying to listen to him lol… i’ve searched around it seems to be agreed that SE is not good for soccer, but even with searching i cannot seem to find a way to may a tempo session into a cardio workout session… all the tempo posts describe tempo as being for recovery and going only at 70 %of max effort with short rest periods which makes me wonder how to manipulate a tempo session to make it a cardio intense workout and still have it classiffied as tempo…

Anyways i’ve tried to comeup with some tempo workouts and i was wondering if u guys could tell me whther they;re good for cardio conditioning:

10x200 with 30secs rest (80 %effort)

6x100m (jog back to start and repeat) (80%)

1x400 (80%effort)

Interval training has also come up as a good option for soccer… how’s this session

4x400 with 90-120 seconds rest (full effort)


4x800 with 90secs rest (full effort)

First, tempo should be based on 70% of best time, not effort. I find that if you ask an athlete to run at 70%, they often run at a much faster time. Running at 80% time, as has been stated time and time again, is too difficult to recover from in a short period of time and is a good recipe for developing a slow athlete.

Have you ever actually tried running a tempo session before? Running at ~17 second pace for 100 m can make tempo ‘cardio intense’ as you descibe it. Go throw on some flats and try a ‘big circuit’:

100 + 100 + 100
100 + 200 + 100 + 100
100 + 200 + 200 + 100
100 + 200 + 100 + 100
100 + 100 + 100
Total = 2200 m

Come back and let me know if this was not challenging enough for you. For soccer, you could take your volume a little higher than this, up to around 3000m (or higher - opinions, anyone?).

Other options:

4 sets of (100+300+200)
Total = 2400m

5 sets of (200+300+100)
Total = 3000m

Second - regarding the 100% intervals. You will NEVER run 400-800m at full speed in a soccer game. See point in above paragraph about ‘good recipe for developing a slow athlete.’

To quote no23 “It’s bascially all about Tempo and Speed.”

how muchrest should there be between reps??

Easiest way is to perform tempo on a soccer pitch. Run the length (100s and 2x100 for 200’s). In between each repetition ( the ‘+’), walk the width (50 m). At the end of each set, walk the length (100m).

So: 100 + 100 + 100 =

run 100, walk 50, run 100, walk 50 run 100, walk 100

so as a general rule of thumb u’d say a 2:1 run to walk ratio (ie 200m run with 100m walk, 300 run, 150 walk)?

How much rest is required between sets? 1-2 mins?

Would lacrosse be within the same demands as soccer?

also would there be any point in doing special endurance for soccer? what about lactate threshold training?

Two words: SEARCH ENGINE. It’s not that hard to use, really - you should try it :stuck_out_tongue:

Throw soccer + lactic acid in and you get:

i well aware of how to use the search funtion… its just that theyr esults are always like 10 page debates and i end up spending like 30 mins reading through but still not getting a definite answer… in addition alot of the post are described quite scientifically which makes it tough to understand… i was just hopping some ppl could save me some time is all…

Quik, while I never played Lacrosse - yes I think they’d be very similar

Since lacrosse involves shift changes (at least for the midfield, who do the VAST majority of the field movement) at anywhere from 3-5 intervals, with 3 or sometimes four lines, the demands are a bit different then soccer. From what I have seen (and experienced, although I was low level in one, and am low level in another), intensity is higher, generally, in lacrosse, both because of the contact aspect and the more ‘free wheeling’ aspect of play. Additionally, soccer has more walk-jog, again for midfielders, but lacrosse has alot of stand (when your line is on the sidelines). How this affects proper training, I am not sure, and am interested in finding.