Advice to run a sub 11 mile?

Do hill training once a week, fartlek training once a week and steady longer runs twice a week. Do that and you'll do it.

Is it on a track? If not, expect it to be short and just something the coach uses to scare players and tell tall tales to anyone who will listen about his players' athleticism.

If it is on a track, do ladder workouts on the track. 200, 400, 800, 1200, 800, 400, 200, jogging or walking 200m in between. This will help you get a feel for your target pace.

A sub-11:00 mile is very slow, even for a hobby jogger. Just put one foot in front of the other.

0/10 soccer players don't go on letsrun

I was in a similar position going into my freshman year of college where our fitness test was a 12 minute 2-mile and I ran a 12:29 as a test. I'd recommend doing mile repeats once a week until then and doing agility work/shuttles the other days. I got in pretty good shape just doing 10x300m shuttles on a 25m course. Those were the good old days...

For real though if you just put a consistent effort into your fitness you will be perfectly fine. Focus more on your touch and speed of play that's what is important

Not happening, no way...

I've never met anyone who went from 12:30 to 11 in 2 weeks. 6:15 vs 5:30 pace is a huge difference. There are 12:30 runners who can't even do a 5:30 single mile.

And in 6 weeks?? Drop a minute and a half off your pr you'd need to train probably closer to 3 months at the least with any luck.

this sounds like a pretty stupid test.

I would have never passed it, not even during my prime as soccer player. and yet played soccer at a very competitive level in college.

for a distance runner this is the equivalent of a 19min ish 5k. I assure you that very few soccer players can do that.

What were your splits like?

An earlier poster asked a very valid question. Is this on the track? If not, then yes, it will likely be a) a short course and b) used as more of a scare tactic by the coach rather than any sort of meaningful fitness test. Your ability on the field is going to count a lot more than the time you run in preseason time trial.

From your HS times you obviously have plenty of speed, you just need some more specific endurance at your target pace. Was the 12:29 an all-out race effort? If it was, then running 11:00 or better on a track isn't going to happen in only 6 weeks.

But you can certainly improve your time significantly in 6 weeks to get under 12:00. You could do 2 workouts per week to help:

Track workouts at goal pace or a little faster (say 6:00 or 5:45 pace) i.e. 6 x 800; 4-5 x 1000 and 4 x 1200. With a 200/400 jog at a decent pace between each rep.

A 20 minute tempo run around 6:45 pace.

These paces are just estimates based on your 12:29 and how much effort you put into that.

Good luck.