Couple days ago, I wanted to see how fast I could run a mile. I ran on a football field and unlike a track field, it’s not simple as “4 laps equals 1 mile”. So I did it myself, I got my tape measure and calculated just how laps around a soccer field is a mile.

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4.7 laps around a soccer field equals one complete mile. For simplifications, approximately 5 laps is a mile. An entire soccer pitch is approximately 360 feet long and 200 feet wide. Some soccer fields could vary slightly in dimensions but all are approximately the same.

That was a just quick answer. But how does it compare to a football field? How many laps is a kilometer? Keep reading to get a more thorough answer.

Here is a little conversation chart to know in different units.

LapsMilesKm (Kilometers)
4.8 laps1 mile1.6 km
9.6 laps2 miles3.2 km
14.4 laps3 miles4.8 km
19.2 laps4 miles6.4 km
24 laps5 miles8 km
28.8 laps6 miles9.6 km
33.6 laps7 miles11.2 km
43.2 laps9 miles14.4 km
48 laps10 miles16 km

How does it compare with other fields?

The field I measured was both a soccer and (American) football field. Football fields are 360 feet long and 160 feet wide. They are both similar in length but the soccer field tends to be wider on both ends. The extra width gives the players more room to make plays.

How many laps around a football field is a mile?

If you are going to run laps around a football field, know that about 5 laps around a football field will equal 1 mile. In the soccer field, it’s 4.7 laps but for the football field it’s 5 complete laps.

For both types of surfaces, just do 5 laps to complete a mile. So for a soccer field, you will be running a little more than 1 mile if you complete a full 5 laps. But that extra distance will only make you stronger.

How many times up and down a football field is a mile?

For some reason, you might not want to do laps. You might prefer to run up and down a soccer field for good stamina workout. If that is a case, 14.6 times up and down the field will equal a mile.

You can estimate that to about 15 times. Each run will be considered 1 round. So if you ran up, you did one. When you run back down the field, that’s 2. And you would keep running until you do it 15 times.

How fast should you be running a mile?

For high school, we always had timed miles and I hated them. There really isn’t a specific time a soccer player needs to complete a mile. But here is the general time our coach looked for.

Time What it means
less than 6excellent
6 to 7good
8 or moreneed work

Running fast miles shouldn’t be your focus

This is just a general time to determine your level at running a mile. This by no means determines how good of a soccer player you are. Some of the best players on the team did terrible on mile runs but they were still great.

If you can run 5 to 6 minute miles, that’s great. If you can’t, that’s ok too. Don’t focus too much of your workout on running long distance runs. That is not what soccer is about.

Instead of miles, this should be your main focus

Look, I understand running a mile or two might help with stamina but soccer isn’t a long distance race. Instead, a soccer game is filled with bursts of sprints, jogging, and even walking for 90 minutes. So don’t think running miles is the best way to improve stamina. Instead, incorporate running drills that include both sprinting and jogging.

If you just run mile laps around a soccer pitch at constant speed, you’re not training your body for a soccer game. You’re training your body for a long distance mile race. You need to teach your body to adapt to the quick sprints and jogs. When you do workout both of these aspects, you train your body to be able to sprint and recover quickly. So without further delay, if you’re going to run laps around a soccer field, here are some great ways to do it.

Jog full lap then sprint

For the first round, you jog at a constant speed around the whole field. Then when you return to where you started, you sprint around the whole field.

You repeat this until you have jogged and sprinted the same number of times. When you do sprint, do not go all out. The whole field is a long distance and you don’t want to use all your energy in one round. The jogging aspect will be your rest. After each round, it should get harder and harder.

To get the best out of this exercise, I recommended to jog and sprint at least 5 times. That equals 10 laps around the soccer field. I know this exercise is very tiring but that is the point. It is a lot better exercise than just running a mile.

Sprint sides, jog lengths

This exercise is pretty simple, spring the short sides and jog the longer sides.

Unlike the previous exercise, since you aren’t sprinting the whole field, sprint the shorter sides faster. When it comes time to jog, jog at a constant speed and do not walk.

To do a harder version of this exercise, sprint the longer sides and jog the shorter sides. This will require more energy while giving you less time to rest. I recommended doing at least 8 laps to really get the most out of it. You should always feel exhausted after a workout.

To really use get the best out of these drills, consider the following:

Schedule: Being a better runner takes time, it doesn’t happen overnight. What you need to make sure is that you are repeatedly doing running drills. The best way to do that is to schedule how many days and times you are going to run. Having it planned out will decrease your chance of being lazy or not working out. Decide specific days, then do it on those days.Time yourself: You need to actually see the improvements you’re making. So time yourself when you do run laps, run a mile, or do the exercises I mentioned. Whatever you do, always try to get a faster time the next time around. Always try to beat your own record. This is how you improve. Don’t just run to run. That’s not an effective way to improve. Time yourself and try to do better the next day.Take care of yourself: What you do outside of the field also matters. Depending on your habits, it could affect your performance on the field. So take things like eating the right food and sleep very seriously. I’m no expert but try to eat less junk food and more healthy foods. Taking care of yourself outside of the soccer field can help you when you step on the soccer field.

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Final words

So remember, if you want to run a mile in a soccer or football field, you need to run 5 laps. But try not to focus on running long distances so much as soccer requires much more. Make sure your workouts incorporate both sprints and jogs.