Training Plan

Hi All

I am struggling to find the right balance for the right training routine that will maintain/improve my fitness but not leave me too heavy legged for the weekend. Most of the referee training plans I see online are geared towards one game a weekend. The two game ones tend to be for when you have a midweek game. My middles tend to be local amateur games and lines on a supply league

My usual routine would be referee Saturday afternoon/Sunday morning. I then relax for the rest of the day.
Monday - Mile walk to and from work (with a train ride in the middle) On me dinner break I will have a 2 mile walk followed by a game of 6 aside football in the evening. (Usually playing in goal)
Tuesday - I will go for regular short walks to get my steps up with a couch 2 to 5k run (currently in week 6 as I write this post)
Wednesday - Same as Monday but I make it a 3 mile walk on me dinner
Thursday - Repeat of Tuesday
Friday - I have been repeating a week 1 run of couch 2 5k but found myself heavy legged if doing a middle on the Saturday so reverted back to just a lengthy walk.

My general fitness level is average. I can get round the FOP well and generally keep up with play ok. But can get caught when the play gets stretched.

I feel like I potentially need to be doing more whilst getting enough recovery so I don't get injured. But not sure what. If anybody has any good suggestions or links to plans. That would be much appreciated.

I sit in the rough camp of ref sat/sun. Monday is a rest day. Tuesday is usually leg day (strength).

I do not run if I have a game due to shin splints etc. I'll jump on a bike instead. Usually I will push myself on a bike/cross trainer/swimming Wednesday. Then Thursday strength (curls for the girls).

Friday rest day. On rest days I might jump on a cross trainer or bike. Do 10 minutes at a comfortable pace.

This is an ideal week for me and misses out the many days I decide to do none of the above and have dominos pizza.

There's a lot written about interval training and high-intensity training. But for most refs (like me) whose current fitness is ok but not great, I think developing basic fitness is the key thing. I'd recommend following the couch to 5k programme, or just doing a couple of 4k or 5k runs a week (never consecutive days). It's fine to stop every now and then in these runs.

At the end of the day, it entirely depends on the level of football you wish to officiate and how successful you wish to be.
If you're ambitious, up to Level 3, positioning, work rate and movement etc is easy bonus points to pick up if you're fit enough. There's a saying 'get fit to referee, don't referee to get fit'. IMO you should be doing at least 2-3 cardio sessions a week if you want to progress, and you should in theory be fit enough to pass a fitness test at short notice any time that you're required to do so.

With that said, if you don't have ambitions to progress through the semi-pro game, the fitness level required is a lot lower and we still need those referees whose only exercise in the week is their Sunday morning trot round the centre circle, because otherwise them games wouldn't have an official, and of course there's a plenty of space in between those two extremes that people can sit quite happily.

As a larger chap, I can safely say the high intensity stuff wasn’t for me. Have recently completed the couch to 5k program and it’s worked wonders for me.