A timed one-mile run is one of the best ways to test a soccer player’s physical fitness. Because there are minimal breaks, especially at higher levels, soccer players need to be able to run a lot during games. How fast should a soccer player run a mile in high school, college, and the pros?
A soccer player should run a mile in 6.5 minutes in high school and 5.5 minutes in college. Professional soccer players don’t test their physical fitness like high school and college players but are expected to run one mile in at least 5.5 minutes. Running long distances nonstop is a good way to improve your mile time.
Keep reading for more information on mile times for soccer players at different levels.
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How fast should a soccer player run a mile?
Soccer players are frequently tested with a one or two-mile run during preseason to gauge their fitness levels. It’s important that soccer players can run one-mile at a decent pace without feeling too fatigued. How fast should a soccer player run a mile?
In general, a soccer player should run a mile in about six minutes. Most fitness tests require that players run one mile in 6.5 to 5.5 minutes, depending on the level. High school players commonly need to run a mile in under 6.5 minutes, whereas college players are tested to run a 5.5-minute mile.
Fitness tests vary over a wide range from program to program. Some might not have fitness tests at all, but that’s less common, especially in the United States.
Most fitness tests include a timed one-mile run where participants must complete one mile under a specified time limit.
That time limit generally gets shorter the higher level of soccer you go.
For example, college soccer players are required to run one mile faster than high school players because of the increased physical demand.
It’s important that we note that a timed one-mile run is not the best tool to measure the overall physical fitness of a soccer player.
As we know, soccer combines a mixture of cardiovascular fitness demands. Short sprints and long jogs create fluctuating high and low-intensity intervals throughout soccer games.
Therefore, a one-mile run does not effectively test soccer player fitness because the sport requires a mixture of aerobic and anaerobic exercises. Although, incorporating a mixture of these exercises into your training routine will improve your fitness levels.
You wouldn’t test a golfer’s ability to run a mile, would you?
It would require multiple long and short-distance exercise tests to effectively measure a soccer player’s fitness levels based on the sport’s physical demands. It’s also worth noting that one-mile run times vary depending on age and experience.
How fast should a high school soccer player run a mile?
High school soccer is a physically demanding sport. Some teams win games based on fitness alone and solely outrunning their opponents to score more goals.
Related: Can You Play College Soccer Without Playing in High School?
That being said, what is a good mile time for a high school soccer player?
A high school soccer player should run a mile within six minutes and 30 seconds. This is generally considered the minimum among most high school soccer programs, with some encouraging their athletes to run a faster mile in six minutes or less.
The mile run in high school is often used as a fitness test during preseason or two-a-days.
Related: When is College Soccer Preseason? Division 1, 2, and 3 Rules
The test signifies which players are fit and ready for the physical demands of the forthcoming season.
As a result, most high school soccer programs look for their players to run relatively fast mile times for the sake of being able to run a lot during games.
In my experience, the fitness test for high school soccer was 6.5 minutes.
We were eventually required to run two miles in under 12 minutes. I’m not sure I ever passed that test.
Ask your high school coaches about the fitness test or how quickly they expect you to run a mile so you can train accordingly.
How fast should a college soccer player run a mile?
The one-mile run is a standard preseason fitness test for college soccer players. It’s commonly paired with other fitness tests like the 400-meter run (roughly one lap around a standard track), but the one-mile test is the most prominent. What’s a good college soccer player mile time?
College soccer players should run a mile in five minutes and 30 seconds. The 5.5-minute mile time is standard for most programs, but more importantly, it ensures players a fit enough to play 90-minute games.
College soccer games are 90 minutes long with no overtime, so you need to be fit enough to play the entire game is necessary.
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A strong mile time is good baseline preparation for the season. If you can run a fast mile, you can run longer during games.
Another common baseline test for college soccer teams during preseason training is a 1.5-mile run in ten minutes and 30 seconds.
Related: When is College Soccer Season? Fall and Spring Rules
Other preseason physical fitness tests for college soccer players are the beep test, short sprints, two-mile run, or a combination of all of the above.
How fast do pro soccer players run a mile?
Professional athletes are generally the fittest compared to high school and college. How fast do professional soccer players run the mile?
Although professional players are not tested in the same way high school and college players are, they are generally expected to be able to run one mile in five minutes and 30 seconds or less. Professional players run most during games and should be in the best cardiovascular shape.
Professional soccer players should be able to play a full 90 minutes at high intensity.
They should be in the best cardiovascular shape compared to the average high school or college soccer player, although that’s not always the case.
What is a good mile time for a soccer player?
So we’ve established how quickly soccer players can run one mile, but what is a good mile time for someone who plays soccer? Well, it varies with age, but the average mile time for a soccer player is lower than the average mile time for a non-athlete.
A good mile time for a soccer player in high school (ages 14-18) is six minutes and 30 seconds. More advanced runners or people who have played soccer longer should run one mile in six minutes or less. College soccer players should be able to run one mile in five minutes and 30 seconds.
Good one-mile run times are relative and based on many factors. As athletes, it’s our job to maximize our abilities despite hindrances.
Related: 7 Tips to Become a Better Soccer Player
Basically, what I mean is, we should push ourselves to a higher level when possible. This means training for a faster one-mile time and turning “good” into “great.”
For high school soccer players, a good mile time can be the difference between making the varsity or junior varsity team. Training hard in the off-season is one way to score a better one-mile time during the preseason when it really matters.
Earning a fast mile time as a high school soccer player, especially as a first-year or sophomore, is a surefire way to catch your coach’s eye and earn their consideration of having you play varsity ball.
How fast does the average soccer player run a mile?
“Average,” in this sense, looks at soccer players at each level: professional, college, high school, and youth. How fast does the average soccer player run a mile?
The average soccer player runs a mile in about six minutes. Professional and college soccer players can run one mile in roughly five minutes and 30 seconds, and high school soccer players can run a mile in six minutes and 30 seconds, on average.
In general, higher-level soccer players can run a faster one-mile than lower-level soccer players. This isn’t always the case, as some high school players are exceptionally fit, and some college players aren’t, and vice versa.
With a six-minute average one-mile time, soccer players are fit enough to play an entire game or most of it. Some high school soccer players are expected to play an entire 80-minute game, while some college soccer players play a whole 90 minutes.
Related: How Long is College Soccer Season? (Men’s and Women’s)
Preparing for long games like this is the whole point of the common one-mile test during the preseason. If you pass the test with a time close to the six-minute average, whether a high school or college soccer player, you should be good to go for the upcoming season.
