I need to get in shape for rugby then football. I am in the middle of a rugby season right now. We practice 3 times a week. Every practice we run to get in shape. And every time people lap me . Everyone else is progressing much faster than I am even though I wasnt in great shape to begin with. after rugby season football training will begin in the summer?
How many times a week to i have to run to get in shape do i have to run up to 5 times a week?
What type of running hiit or cardio or should i mix it up?
is there any other factors involved?