The only way to get into soccer shape is to run, trust me. The best workout you can do is ask written.
mondays- mile repeats, run a mile at the fastest pace your body will allow. Remember you must finish the mile without stopping to walk. Run mile, take break until fully recovered( prob 10-15 minutes) run a second mile as fast as possible trying to stay within 30-40 seconds of first time. take another break until full recovery, then run a third mile, trying to keep within 90 seconds of first mile.
tuesdays- run three miles at a comfortable pace, should be slightly faster then your jog.
wednesdays- Jump rope, boxing, swimming something of this sort. warm up stretch, get a nice sweaty workout in, then stretch for 15 min.
thursdays- sprints and bleachers. if you have access to a track run a 100m sprint, then 200, then 400, then 800. these should be at 85-90%, it should be slaughter, don't let yourself stop run through pain it will be grueling i promise. After run bleachers for 5-10 min. then run a nice 800m cooldown walk-jog type pace.
fridays- run a comfortable mile, followed by 2 hard 1200m runs. followed by 800m cool down and really good stretching.
Just keep in mind it is extremely important to 1. warm up and plyo type stretching. 2) run the workouts like a man. 3) run cooldown until your heart rate is back to normal and you feel great. after stretch for a while. STRETCH EVERYTHING AFTER COOLDOWNS. so plyo stretching before workouts and static stretching after.
within 3-4 weeks you will be in best shape out of anyone else on the field. goodluck!