The Liverpool man talks to FourFourTwo and offers a blueprint for using the end of the summer to get a head start this season.
"With the amount of miles you cover in one week during training and games, your body is aching by the end of the season - so it's nice to have a two week period where your body settles down."
"Try out the dickie bow drill. Jog along the width of the 18-yard box. Once you reach the corner of the penalty area, run diagonally to the opposite corner. Then you jog along the other side of the penalty area and run diagonally back to the start. Do that six times."
"After a fortnight off, your body stiffens up. You have to get out the WD40 and get the body going again. People always think 'train, train, train', but your rest days are as critical as your training days."
4x4 minute runs
"There's no point doing a six-mile run. Football requires interval training. Your running needs to be specific to the position you play. Run as hard as you can for four minutes, then rest for four. Reduce the rest time as you get fitter."
Milner's top three training tips
Getting fit is your primary objective during the off-season, but you need to supplement that training with work.
You need a balanced diet, making sure you're getting all the major food groups on board.
Pasta, sweet potato, rice or noodles will all give you a decent dose of carbs, which give you energy for training.
Eat plenty of fish. You can take fish oil supplements if you don't like seafood. Chicken and eggs are other great sources of protein.
I'm a bit strange during the off-season - I don't eat much because I enjoy not having to eat. We play so many games that we're always forcing food down ourselves to either recover or prepare for the next game.
James Milner lesser known facts for the ultimate super fan
Scrambled eggs on toast - What Milner has for breakfast ahead of a hard day's training.
13.56km -Distance covered by Milner during Manchester City's win against Stoke - the furthest by a single player in the Premier League so far this season
130kg - What Milner lifts on the leg press
James Milner wears the Nike Magista Opus.