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Question Number: 20096

Fitness 9/28/2008

RE: All youth levels Other

Austin of Woodstock, Illinois USA asks...

As concerns fitness, I am always looking to improve.

I would like to ask for a training program of some sort, based upon what some of you do to get fit. NOTE: I realize that you are referees, not personal trainers, and yes, I have already talked to my doctor and he says go ahead.

I will provide my stats and 1 mile run time for reference purposes:

Height: 5'5'
Weight: 100 lbs
Age: 24 (25 as of 19 November)

Mile run time: 16:30 (yeah, I know, that smells)

My eventual goal is to meet the FIFA standards, even though I can never make that level.

Answer provided by Referee Steve Montanino

You're not fat so your mile time surprises me...

I am 5' 11'' and 165-170lbs. I can run a mile in under 7 minutes and when I'm strictly training before the season I can often do 2 miles in under 13 min.

Start doing interval training. That means varry running between 90% and 30% and the more you do, increase the difficulty. On other days do some long slow runs of 45 min in duration.

Then other days run a quick paced 2 miles at the fastest speed you can complete it in without stopping.

Try those things, but consult your doctor before you begin any training program.



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