i found quite short but intense sessions really helped me, i did about a minutes worth of stop start 100m sprints intially increasing that time 2 fold. this gave me quite a lot of explosive power towards the end where from sheer practise my muscle memory allowed me to sprint even though the lactic acid was pumping, its no substitute for endurance work but does give you quite a big advantage over others. with endurance it all depends on how fit you are right now. i would recommend you start off with walks (about 1-2k), once a day or half that but twice a day, do not jog or run until you've mastered walking becasue it will be biochemically less efficient than good walking, aka you'll burn less calories, tear less muscle (to create more) and run the risk of doing an ankle in. increase the pace and intensity of your walking before moving onto running, do not walk more than about 3k max as it will get boring and if you can walk >2k briskly you might as well get running. once running start small, you should be looking at doing about 1.5 miles in 8-12 minutes depending on how big you are, if you can't look towards walking longer distance to get some weight off. i really wouldn't recomend doing much weight training initially as you'll probably have to get rid of some fat if you've not trained recently, but once you feel confident get some presses done, as with the sprints keep them short and intense, the aim is to tear muscle to create more muscle, so don't think its an endurance thing where you try to get double figure reps, depending on how much you press you should be looking at about 3 sets of 10 presses. becasue you're actually tearing muscle you have to give the body time to create muscle so rest, don't weight train more than 3 times a week and even when doing weights try to keep up some running or walking at least, it'll help keep your stamina up, remember fail to prepare and you're preparing to fail, if you can't run the whole match you're done for so keep the running/walking up and move on to the weights only when you feel confident with your endurance training. good luck.