Help: Get in better shape (cardio wise)

[Bobbyswe]

I need to get in better shape and not get winded so easily, I get exhausted way too fast.
I've been running 2,5km (1.55 miles) once a week, for the last couple of months.
My times are slow and my stamina is not improving, so i need to kick it into high gear now.

I guess i have to train both short-sprints and longer runs, but I'm not quite sure how to do this the best way.

How should i train to improve on this ?

[Liv'poolFaninAZ]

Short sprints are a good way. Also some leg weight training. I would increase the length of your run also, and make it more often that just once a week. Usually when I run I jog and take it easy for the first 2 miles, then on my last mile I incorporate short sprints. It REALLY wears me out! I don't suggest doing this the day before your game, but 2 days before it will, or should help!

[2ManyHeaders]

Personally, I hate running. I find that intervals are a much better training for soccer than distance running. I can get a better workout in a shorter period of time. With running, I never really improved and I developed all sorts of nagging pains.

To start run 1 min hard then rest 1 minute. Repeat 3 or 4 times then rest 3 minutes and repeat.

Run 2-3 minute intervals with 2-3 minutes of rest in between. Repeat.

It's not too complicated, but you need to push yourself so you can barely complete each interval. This will help raise your overall running speed and improve recovery.

[Bobbyswe]

Thanks for the advice!

I too hate long distance running! i'm no good at it, i have to stop to rest every 500m. Then i see these ppl that run 'forever' they run to the starting line, run the track, run to the finish line and keep running lol! i did the interval sprints a little bit yesterday, i'm gonna go with that for a while and see how i improve. Maybe i can handle the long distance a little better after that.

[novascotia]

my cardio used to be really weak but then i started doing interval training for around 5km, sprints and jogs on and off... should take around 30 or so minutes at first and then work to take the time down. It's the worst at first but then you get in a groove of doing it everyday and it really pays off

[MisplacedSpainard]

for those of you who do not like running. i personally took up rowing and has helped me immensely since i have knees that don't like the constant beating that running gives. If you do it at a strong pace and for 15-30 mins straight it is a heck of a thigh workout as well as other leg areas and a killer stamina test. Just my experience.