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Physical

Stamina and Endurance

Build the fitness to perform at your best for 90 minutes.

Football fitness isn't about running marathons - it's about repeated high-intensity efforts with short recovery periods. This guide covers aerobic base-building, interval training, recovery strategies, and in-season fitness maintenance. You'll learn how to structure your running work, how to monitor your fitness, and how to peak at the right time.

Key Points

1Build your aerobic base in pre-season with longer runs
2In-season, maintain fitness with interval work and small-sided games
3Recovery is as important as training - don't overtrain
4Monitor your resting heart rate to track fitness improvements
5Proper nutrition and hydration underpin all endurance work
6Football fitness is about repeated sprints, not constant jogging

Training Drills

✓Interval runs - 30 seconds hard, 90 seconds easy, repeat 10 times
✓Fartlek runs - varied pace throughout (mirrors match demands)
✓Small-sided games with limited touches (high intensity)
✓Shuttle runs with footballs to combine fitness and skill
✓Tempo runs at 70-80% max heart rate for 20-30 minutes
✓Recovery runs the day after matches - easy pace, 20 minutes

Learn From the Pros

N'Golo Kanté - covers incredible distances every matchJordan Henderson - elite endurance and pressing abilityAlexia Putellas - combines technical quality with relentless energyDeclan Rice - box-to-box endurance for 90+ minutesKevin De Bruyne - maintains quality output throughout matches

Ask FootballGPT

“How can I stop getting tired in matches?”

“What type of running improves football fitness?”

“How much should I run each week?”

“Why do I feel fit in training but tired in matches?”

Frequently Asked Questions

How much running should I do outside of football training?

Depends on your current fitness and how much football you play. If you train 3-4 times per week, you might only need 1-2 additional runs. If you only play once a week, you need more. Quality matters - 20 minutes of intervals beats an hour of slow jogging for football fitness.

Why do I feel fit in training but tired in matches?

Match intensity is different. Adrenaline, pressure, and unpredictability demand more from your body. The fix is match-realistic training - small-sided games, high-intensity intervals, and competitive drills that replicate match demands. Your body needs to practice that intensity.

Should I do long runs or sprints?

Both, but at different times. Long runs build your aerobic base (pre-season). Sprints and intervals replicate match demands (in-season). Football is about repeated high-intensity efforts, so interval work is more specific. But you need the base fitness first.

How do I recover faster between matches?

Active recovery, hydration, nutrition, and sleep. Light jogging or swimming the day after a match flushes out waste products. Eat protein and carbs within 2 hours of finishing. Sleep 8+ hours. Stretch and foam roll tight muscles. Recovery is where fitness improves.

Expert Advisors

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Sports Scientist

Fitness and conditioning

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General Player

All-round player development

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Youth Player Advisor

Youth player development U12 and under

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