Recommended cardio to improve cardiovascular endurance?

Discussion in 'Fitness & Nutrition' started by Gundam, Mar 3, 2007.

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  1. Gundam

    Gundam Tell Drama he's on my to do list, right after inse

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    I'm a total running n00bert. I have always been a shitty runner, and I haven't done any running for the past 6 years. I'm hoping to get picked up by one of the local police departments and if everything goes well, the earliest academy I could qualify for would be in November. So that gives me a little over half a year to get my butt in gear.

    I have a decent 100m, but I'm a horrible long distance runner. Anyone have any suggestions on improving my cardiovascular endurance? I've considered HIIT but it sounds like it is better for burning fat/cals, which I don't want to do since I'm fairly slim in the first place.
     
  2. Mitchj

    Mitchj OT Supporter

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    If you need to run, set yourself periods of time to run, then dont give in. Just keep going to better your time.
     
  3. mg

    mg OT Supporter

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    ^ :werd:

    police department in sacramento?
     
  4. Gundam

    Gundam Tell Drama he's on my to do list, right after inse

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    :werd: Just turned in my apps for SacPD and SacCounty
     
  5. JeremyD

    JeremyD New Member

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    HIIT is better than long steady cardio sessions for increasing your vO2 max.
     
  6. Drewski

    Drewski New Member

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    interval training always worked well for me
     
  7. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    Do you know what time you'll have to run in order to pass?
     
  8. The Method

    The Method Lurker In Progress

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    I was an Army Master Fitness Trainer, so while I'm not an expert on all things "Broly" I do know a thing a two about designing programs to improve your run time. I'm assuming it will be a 2-3 mile run test. I'd suggest the following:

    Monday: 30 min run @ 75%

    Tuesday: Upper body and core work out (this can be weights, or bodyweight excersize) Pullups, pushups, dips, situps, these are your basic friends.

    Wednesday: Interval Training, if you have access to a running track, do the following:

    1) jog 2 laps

    2) sprint the short sides, job the long 1 lap

    3) sprint the long sides, job the short 1 lap

    4) sprint an L, jog and L, 3 laps

    5) sprint a lap, jog a lap x2

    Thursday: Lowerbody and core workout (Read: Squats) Don't overtrain your legs, but muscle development in the core will really help your run time.

    Friday: Long Run, 50 minutes @ 70%

    Sat/Sun: Rest

    Clean up your diet, the less body fat you have, the faster and longer you'll run. Light to moderate weight training will help alot with your Vo2 as well.

    Pay attention to the interval day, it is what will improve your speed for those 1-3 mile runs. Monday and Friday's run establish a set time for you to go, don't be a fucking pansy either, you want to push yourself on every one of those runs - running and "time endurance runs" are much more mental than you think.

    I hope this helps.
     
  9. Hebrew Hammer

    Hebrew Hammer Resident Jew goalie OT Supporter

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    I also suck at running. Have any advice to get undurence up for hockey and not for running, should I do anything different?
     
  10. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    400 meter sprints
     
  11. Gundam

    Gundam Tell Drama he's on my to do list, right after inse

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    Well there is no set time limit per se for the initial physical test. It's a 400m run, which I should do okay with. However in the academy.... I can expect to run up to around 5 miles a day. I'm not 100% positive on how you are graded, but a SacPD officer told me around 45 minutes for 5 miles is a decent time.
     
  12. Gundam

    Gundam Tell Drama he's on my to do list, right after inse

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    :bowdown: :cool: Thanks!
     
  13. Zoso

    Zoso OT Supporter

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    do a conditioning class at a martial arts place, like a muay thai (kickboxing) or krav maga school.
     
  14. DTR rex

    DTR rex New Member

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    To improve cardiovascular ability I like doing sprint walk and swimming laps. Both do wonders for my overall "being in shape".
     
  15. WPInerd

    WPInerd New Member

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    ok i'll give you the workout i did, i couldn't run for long distances at all when i first started but now i can bust out 10 mile runs. i started on a thread mill, its easier on a thread mill but i think it will help you get the endurance you want. ok here's the workout:

    minute 0-10 run @ 6mph
    minute 11-30 run @ 8mph and 4mph alternating every minute
    minute 31-35 run @ 6mph
    minute 36-42 run @ 9mph and 3 mph alternating every minute
    minute 43-45 cool down @ 3mph

    A 45 minute workout, at these speeds you should hit about 4 miles. i took it out of muscle and fitness magazine, i stuck with it and once i got better i was able to run faster for longer. hope this helps
     
  16. monolith

    monolith My soul grows ever weary and the end is ever near. OT Supporter

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    Playing a full court game of basketball for an hour everyday has given my body a whole new feeling on endurance.

    Tough on the ankles though.
     
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