How fast do pro soccer players run? How long do they run?

Soccer players participate in various activities and movements. A study done by, Bangsbo J., Nørregaard L., Thorsø F., on professional Danish soccer players can give you an idea. Below is a table that summarizes the findings:

On average the players were standing still 1.5% of the total playing time and were walking for 1.6% of the playing time. Low intensity running accounted for 35.1% and this was composed of roughly 16.7% jogging, 17.1% low speed running, and 1.3% backward running. High intensity running accounted for 8.1% of the time, consisting of 5.3% moderate speed running, 2.1% high speed running, and 0.7% sprinting running. The mean number of headers were 8.9 and the tackles were 10.9.

The study also revealed that the mean distance covered in a professional soccer game was 6.7 miles. 

Based on the activity patterns listed above, players can set realistic goals and metrics to optimize their training.

Example Training Session

• Warm-up
• High Intensity Running
  Goal Line to Goal Line in 20 seconds = 5.0m/s or 100m
• Low Intensity Running
  Goal Line to opposite 18 yard box in 30 seconds = 2.8m/s or 84m
• Sprint
  18 yard box to goal line in 2 seconds = 8.33m/s or 16m
• Walk
  Goal line to 18 yard box at 1.66m/s or 16m
• Low Intensity Running
  18 yard box to far goal line in 30 seconds = 2.8m/s or 84m

Variations

• Substitutes for Walking
  Walk on heels, toes, outside of feet, inside of feet, lunges
• Substitutes for Low Intensity Running
  Side Shuffle, backpedal, diagonal shuffles
• Substitutes for High Intensity Running
  Strides, backpedal, side shuffles at quicker paces
• Intensity Running
  Agility drills, use of ball, give and go
• Sprinting
  Accelerations, reaction sprints, agility work, heading, squat jumps

To learn more about the studies and training session above refer to conditioning for competitive athletes.