NOOOO! My endurance is gone!?

Question

With the new football (soccer) season starting up i went outside and found out that my endurance is GONE! i still have my speed (thank goodness) and can outrun most of my friends when it comes to the time when possesion depends on a sprint for the ball. i can no longer go even the first half of a game which sucks! my mile time has risen all the way to just over 10 WHOLE MINUTES :[ and it takes me just under 36 minutes to run 5K. which for those of you who dont run a lot is terrible! (good times are in the mid 20's :O)

so could you please recommend a training plan layed out over a week that will bring my endurance back. i still have my skills so please only list things that will bring back my ability to run for a long time.

and...

i do run a lot better while with a ball (i get bored on a track otherwise) but im not focusing on the ball part of the game. because i still have all by skills and speed with the ball at my feet. its soley my endurance that has left me.

oh. and also. the reason for my inability to run for long periods of time is due to this sharp pain/cramp thing in my stomach. once it goes away i can start running like normal right away. do any of you used to get that? if so ...any tips on how to not get that?

sorrry to those who already answered the first time i posted this. please repost if you want to try to get the best answer.

Answer 1

To put it bluntly, if you want to be able to run more in matches, run more outside of them, buy a nice pair of running shoes and use them...a lot

to prevent cramps, stretch before you run

If you find yourself becoming bored, run somewhere scenic or find new routes that keep you interested and focused