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  #1  
Old 1st May 17, 11:55 PM
runfastson runfastson is offline
Gender: Male  
 
What can I expect entering mid30s?

I played sports since young and 19-24 a lot of soccer mainly 2-4x per week. Even then I don't minimal training and was always really unfit during games, ive always had low stamina and cardio though I'm slim and very fast. I seem to be more a sprinter.

Anyway I'm approaching mid 30s, I played footy tonight and though my body in shape, I hit the weights etc and walk a lot, I just could not run about at all, feeling sick and legs heavy and just unable to do it.

So, I'm thinking to do some interval training 2-3x per week running/jogging/spring..30mins, 2x if play soccer, 3x if no soccer games etc.

At this age can I really expect to build my fitness, sure I guess I can improve it from where I'm at but will I able to even be as fit as my unfit 20 year old self etc lol. Can I ever be fit enough to run about the pitch 60mins or so and have fun, most soccer players retire by 35 or earlier.

At what age will I just be totally unable to play soccer really, it would sadden me, or possible if I train I can even play until 40s? 50s?

I still have the skill but my game was all about speed and dribbling so fitness essential, when young I coasted it but now I guess its not happening and I need training.

ALso will 2-3x 30min interval be enough, I know a game lasts 60mins for what I play so I should train 60min?

thoughts and advice please cheers
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  #2  
Old 2nd May 17, 05:29 AM
ali-g ali-g is offline
Real Name: Alison   Age: 42   Gender: Female  
Location: west sussex
 
2014: 479.00 miles
Week: 15.38 miles, 2 hrs 49 mins
Year: 285.10 miles, 48 hrs 3 mins
not football but I started running when i was 32, I could manage about 30 seconds before dying, at the age of 42 I have just ran my fastest ever 5k, and have run lots of half marathons and even a marathon, if you build up slowly then there is no reason why you can't improve your fitness to a good level, it does take hard work and commitment though.
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  #3  
Old 2nd May 17, 09:13 AM
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steve_c steve_c is offline
Age: 60   Gender: Male  
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Couldn't comment on the soccer except that it will probably ruin your knees and then running later in life will get the blame For running I would expect to keep improving for ten years, talking in round numbers. You can improve fitness at any age. Excuse me laughing if you think mid-thirties is getting past it! Depending on how low you got, I think it is entirely possible you could be fitter at a trained fifty than your unfit twenty-year-old self, speaking from personal experience
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  #4  
Old 2nd May 17, 11:05 AM
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Gruff Gruff is offline
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I have a nephew who's always been a great runner and regular footy player, he always cruised along doing just enough to maintain a very basic level of fitness and I was always jealous of how quickly he could get into shape when he put his mind to it off the back of very little real effort. He's now 33 and for the first time in his life he's feeling his age, a little poorly thought out last minute training squeezed in here and there isn't getting him back up to speed like it used to, for the first time in about a decade, if he wants to get fit, he's having to put a lot more effort in and use a bit more structure in his training. Saying all that though, when he's fit he is an exceptional runner, he used to be a very competitive 800m runner in his early 20's.

I'm 47 and have ran off and on all my life, for the last 5/6 years I've been running more seriously than ever before, training properly and putting in the time and effort to be the best runner I can be, in 2015 I had my best running year to date setting new lifetime pb's in virtually every race I entered including a 17:55 5k.

All age means is you can't get away with doing 'just enough' anymore, you have to commit more and do things properly, you have to be more focussed, cut no corners, but performance-wise you're still a spring chicken, if you decided right now you want to be the best athlete you've ever been in 12 months time from now, then with the right training and commitment that is easily achievable. If you've never ran properly you'll be amazed by how it can increase your fitness when you decide to do it seriously.

I'd start by base training though, not intervals, base training traditionally is a block of 6 weeks 'easy' paced running a track athletes does when getting back into training ready for the winter. It basically increases your base fitness as the name suggests, so your body can handle more intense sessions such as intervals without getting injured, even sprinters base train.
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  #5  
Old 2nd May 17, 03:08 PM
runfastson runfastson is offline
Gender: Male  
 
ok thanks guys so I can still get fit!! haha not past it yet!

For my job I walk 5-10miles a day, I do weights also, I think I'm fine to get into interval training, for last 2 years ive played football some times 6x per months sometimes not at all for 2-3 months so its not like I'm 5 years no training or something.

But what u guys think of my plan to get fit!!

2 or 3 30min interval sessions...Its enough to keep me fit for my 60min games...when I don't play footy I do 3 sessions, for every game of footy I play per week I drop a session.

seems if I wanna be fit for 60min id need train 60? but perhaps the 60m game plus 2x30min will be enough?

thoughts?
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  #6  
Old 4th May 17, 06:25 AM
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Gruff Gruff is offline
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Exactly what does the term interval session mean to you?
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  #7  
Old 9th May 17, 12:16 PM
Mark_Finlay Mark_Finlay is offline
 
I used to play rugby on a Saturday and the Sunday league. I stopped at 27 as I had couple of niggling injuries and I think that is why I can run fine now. Most stop in their thirties as they have busted joints or haven't looked after themselves so if you don't have any niggles then targeted training will work wonders. However I don't know we're the best to ask as you need football specific training. When I played I concentrated on sprint repeats and pyramids. Although you loose the top end speed as you get older the stamina stays if you put the work in and then you will find the final quarter really opens up.

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Last edited by Mark_Finlay; 9th May 17 at 12:18 PM..
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  #8  
Old 9th May 17, 10:47 PM
runfastson runfastson is offline
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Well Interval for me will just be a bit random atm until I build some base fitness.

Ill go for a 20-30min jog, ill start moderate job first 5mins then add a short sprint til I'm gasping, then slow it down, once got breathe again another all out sprint...if I'm street running I just mix it up, ill see a lamppost and say I'm gonna sprint to that lamppost etc.

other times ill just step up and do 1-2mins real fast running but not sprinting etc.

I just leave it open atm like IRL football/soccer its kinda random the stop/start/jog/sprint etc.

Sometimes I just imagine I have a 20m sprint to the ball then other times a 50m fast jog back etc..

As long as I'm keeping my heart rate up for 20m+ I think that's the main thing and I wont be overtraining as ill just go with my pace that my breathing recovery sets,,,
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  #9  
Old 10th May 17, 07:05 PM
Revenged Revenged is offline
 
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i have trained for sprints / middle distance. 2-3 mix paced runs of 30 mins would be great for general fitness for football. you are not old, it will certainly build your fitness. in running we call your type of training speed play ('fartlek'). i would avoid 60 minute runs. likely to injure yourself with such long distances with speeds.

i do not think your training is my idea of sprinting. in a sprint session, we do 30 minute drill and warm up, the session is very fast and very short. i would probably go against full out very short sprints in a long run of 30 minutes. you are likely to get injured. you need flat shoes really, the ones with the heal you can't sprint. you need work on form.
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  #10  
Old 10th May 17, 10:20 PM
runfastson runfastson is offline
Gender: Male  
 
so what you mean you say in sprint session you only do sprints and recovery, no jogging etc?

So I should not do full burst sprints in my 30min jog? Just fast jog and slower jog etc.

I should set a day to do sprints separately? where I do say 8*100m sprints with 2min rest between each sprint?
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  #11  
Old 11th May 17, 01:18 PM
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Gruff Gruff is offline
Gender: Male  
 
What you described as intervals is a fartlek session (just a specific type of random intervals), it's one of my favourite types of sessions and I think it's perfect for what you're after, it's also in my book, the best speed session any athlete can do, if you only have time for one speed session, make it a fartlek!

I'd suggest really mixing things up though, this time of year I do fartlek sessions that not only use pace to alter intensity but terrain and elevation too, I live in Conwy, North Wales so am surrounded by hills and beaches which I use to my advantage. I'd start on a road, then run on some hard packed gravel, then a dirt track, then grass, open hillside, moorland, beach, up hills, down hills, this time of year you can run on lots of different surfaces in the same shoes so make the most of it, it can be a real challenge. So instead of aiming for a lamppost you can sprint to the top of a hill and jog down the other side, or take it easy up the hill then sprint down a forestry track etc. It can really add another dimension to a session and mixing it up like this really toughens you up, going off road strengthens your ankles and leg muscles much more than just road running, it's like getting a free gym workout thrown in.

All I'd suggest is you do some recovery runs in between hard sessions, going out and doing a few miles at low intensity some days, just doing fartleks could make you overdo it and more vulnerable to injury.

Also in the future if you want to step it up a notch, most people live near an athletics track, and most tracks have a weekly interval session for adults that anyone can join in on, mine does one every Monday for 2.50 and you do a session with the local athletics club. This would be an eye opener for you as it's impossible for any individual to push themselves as hard when on their own, as they find themselves doing training in a group, especially a group of seasoned runners, they'll do stuff like 14x400m with 2mins static rest, pyramid sessions which really hurt and so on.

Last edited by Gruff; 11th May 17 at 01:21 PM..
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  #12  
Old 11th May 17, 07:15 PM
runfastson runfastson is offline
Gender: Male  
 
Yes I studied sports I know what fartlek is and about it. I'm not to bothered about training advice but appreciate it none the less.

Just wondering if response to training and potential improvements much worse or lower now than compared to late teens etc..or even worthwile.

That was my main query really.
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  #13  
Old 11th May 17, 07:29 PM
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Gruff Gruff is offline
Gender: Male  
 
I'm not sure, from everything you've said on this and other threads, that you even want to improve your fitness, or ever will, so all this discussion is somewhat pointless really. It surprises me from the things you've said, that you've ever studied sports at any level.

Last edited by Gruff; 11th May 17 at 07:30 PM..
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  #14  
Old 11th May 17, 09:05 PM
Stupid Beard Stupid Beard is offline
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Quote:
Originally Posted by runfastson View Post
Just wondering if response to training and potential improvements much worse or lower now than compared to late teens etc..or even worthwile.

That was my main query really.
I don't see why you're hung up on age. From what you've said in other threads, you're quite unfit and therefore if you train sensibly you'll see an improvement.

If you don't train at all you will see no improvement at all.
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  #15  
Old 11th May 17, 10:14 PM
Revenged Revenged is offline
 
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Quote:
Originally Posted by runfastson View Post
so what you mean you say in sprint session you only do sprints and recovery, no jogging etc?

So I should not do full burst sprints in my 30min jog? Just fast jog and slower jog etc.

I should set a day to do sprints separately? where I do say 8*100m sprints with 2min rest between each sprint?
yes with a sprint session there is only sprints with very long recovery. i would not do 8 x 100m with 2 minutes rest. this is not a sprint session, you can't sprint full out without more rest. the nearest session i've done is like this...

[120m sprint, 3 minutes recovery, 150m sprint, 3 minutes recovery, 180m sprint, 8-10mins recovery] x 2 or 3 sets

its up to you what you do, i think any running would be helpful. if you want to include some sprints in training, [which i think is fine!] i would start with a warm up jog of 10 minutes, some light drills and then do some walk back sprints on a football pitch.

it should be like 80% speed, not flat out as you have only a short recovery walking back from the sprint. i do them on the length of a football pitch as on grass you less likely to pick up injury.
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