How many miles do soccer players run per game?

Outfield players run about 5.5–7.5 miles (9–12 km) in a 90-minute match. Midfielders run the most; center-backs and strikers run less.

Which soccer position runs the most?

Central midfielders cover the most total distance — often 11–13 km — while fullbacks and wingers do the most repeated high-intensity sprinting.

Do you have to run a lot to be good at soccer?

You need a strong aerobic base, but raw distance matters less than repeated-sprint ability — staying fast and sharp across many short bursts. Train both, not just long runs.

How Far Do Soccer Players Run in a Game?

6 min read · Updated June 9, 2026

Outfield soccer players run roughly 9–12 km (about 5.5–7.5 miles) during a 90-minute match. Midfielders cover the most — often 11–13 km — while center-backs and strikers typically cover less. But only around a tenth of that is high-intensity running, and those repeated sprints, not the total distance, are what decide games.

Train this free → no account

How far each position runs

Total distance varies by role, because each position has a different job on the pitch:

Central midfielders — the most, often 11–13 km, linking defense and attack.
Fullbacks & wingers — high distance plus the most repeated sprints, up and down the flank.
Center-backs & strikers — less total distance, but sharp, decisive bursts.

It's not the distance — it's the sprints

Here's the part that changes how you should train: only about 8–12% of that distance is high-intensity, and a tiny fraction is flat-out sprinting. Yet those efforts — closing a passing lane, beating a defender, getting back into shape — are what actually influence the result. A player who jogs 11 km but loses every sprint is not 'fit' for soccer.

What this means for your training

Don't train like a distance runner. You need a big aerobic engine to cover the ground and recover, plus the repeated-sprint ability to keep those bursts sharp all game. That's the blend covered in our complete conditioning guide and VO2 training.

Build the engine to cover it

The fastest way to start: pick your level and goal and run a real, science-backed conditioning drill with the built-in timer — free, no account. Train the aerobic base and the sprints, and the 90 minutes take care of themselves.

Stop reading. Start training.

Get a real drill matched to your level and goal, and run it with the built-in timer. Free, no account.

Train — free →

Frequently asked

How many miles do soccer players run per game?: Outfield players run about 5.5–7.5 miles (9–12 km) in a 90-minute match. Midfielders run the most; center-backs and strikers run less.
Which soccer position runs the most?: Central midfielders cover the most total distance — often 11–13 km — while fullbacks and wingers do the most repeated high-intensity sprinting.
Do you have to run a lot to be good at soccer?: You need a strong aerobic base, but raw distance matters less than repeated-sprint ability — staying fast and sharp across many short bursts. Train both, not just long runs.