Once during the week is a 3-5 mile run
Second run of the week should be 16 rounds of the 18-yard box test we did at the end of the year.
To review the standards for the run:
Run from one side of the 18 yard box to the other, touch the line and return to where you started. :) Run the LONG ways of the 18 yard box. It is 44 yards down and 44 back for a total of 88 yards. This should take you 16 seconds. Then you rest for the rest of the minute, and ON THE MINUTE run again.
After 8 rounds then you get an extra minute of rest (so 1:44 total rest) and then repeat 8 runs.
If you can't find a soccer field to run on, just run on a football field and go to the 45 yard line and back (start on the one yard line so you are turning on a bold line)