I started seriously training for D1 soccer back in 2010 when I got to college. I was training basically doubles for 5 years. When I was in college, I would lift upper body 5 days a week and play soccer (90-120 minutes) 6 days a week, with one day totally off. During the soccer training I would alternate fitness days and agility days. So the workout on a fitness day would be something like 10x300 yd shuttle (25 yd course) in under 60 seconds with 1-2 minute rest, or 15 minutes of 15-15s in which you run 45-50 yards out and back in 15 seconds and then rest 15 seconds, and repeat for 15 minutes. The worst were called stink runs where you would run 5x240 yd shuttle (40 yd course) with equal rest, and you were expected to do them all out, so like I would do 40-42 seconds. The agility days I would do short shuttles with or without the ball with lots of rest. On top of this I had to work on dribbling, shooting, situational awareness, etc. This is the work I would do by myself during offseason; when I was in season I would replace all of my soccer training with practices with the team. During this time I ran a 5:25 mile my freshman year of college, I remember doing a 10x200m workout at under 32 seconds with about 1 min rest between reps, I got to 15-7 on the beep test, idk what else. But I could also bench 225 and clean 185. My height/weight was about 5'11" 180 so I wasn't necessarily built like a runner, but I was a better runner than just about everyone on my team which I think says more about my team than about me.
When I went to grad school in 2013 I wasn't playing soccer with a team during the school year so I was still training on my own. However at this time I started getting a little more into running. For the first year I was lifting every day and I put on a little weight to the point where it was noticeably more difficult to run a 6 minute mile. After I decided to focus almost entirely on soccer so a typical training schedule looked like the following:
M: Soccer + Track (Intervals, usually mile pace 400s or slightly slower 800s, or occasionally mile repears) + Abs
T: Soccer + Lift (Squats)
W: Soccer + Track (speed day, so 5x400 at 800 pace or fast 200s) + Abs
T: Soccer + Lift (Cleans)
F: Soccer + Tempo Run (3-5 miles at 3-5 mile race pace) + Abs
S: Soccer + Lift (Deadlifts)
S: Rest
I did something like this for two years. I would consider the running days my "hard" days and the lifting days my "easy" days. Truth be told they were all hard days. On running days, my soccer would be pickup soccer for 60-90 minutes (which could get pretty intense) and on the lifting days I would do training like I described previously, but also throw in a quick 10-15 minute fitness shuttle construction. The lifting was also very intense; I would basically max cleans every week and do something like 5x10 front squats @ 165 which was hard for me. Deadlifts were all probably done with poor form. Even though I was not running a whole lot of miles, I was definitely overtraining. There would be weeks where I would get so sick of working out that I would have to take a break. I was sore virtually all of the time, and I would dread workouts at least three to four times a week. But it was still a lot of fun pushing myself so hard. Unfortunately my fitness didn't noticeably improve during this time and neither did my lifts. I think my max clean ended up being 210 lbs and my max deadlift around 350 lbs. I only TT'd my mile a few times because I would get scared, but my times were December 2010: 5:25, July 2012: 5:20, March 2015: 5:16, September 2015: 5:08, January 2016: 4:59. In later 2015/early 2016 I started phasing out lifts so that's probably why my times improved.
I started phasing out soccer/lifts in late 2016 and was basically exclusively running after February of this year after I dislocated my shoulder for the 4th time in 3 years. I started a legitimate training cycle 3 months ago. So now I stopped playing soccer, I only lift once a week (if that), abs once or twice a week, and the typical running schedule, so something like:
M: Rest
T: Easy run + strides
W: Track workout (was doing 200s/400s last 6 weeks but now moving into 1000s/mile repeats etc)
T: Easy run + strides
F: Tempo run (4-6 miles @~6:30 pace)
S: Easy run
S: Long run (10-12 miles)
I run about 50mpw and in the past 3 months my 5k time has come down from 19:10 to 18:38. I still weigh 180 because I have massive legs but for someone my size I'm happy with seeing noticeable improvement for the first time in a long time of trying to get faster by doing the wrong training. Now I look forward to workouts and I don't get sore very often.