More on Cardio Training

6:43 AM Remy Maguire - Manifest the Best 0 Comments

Here's some of the nitty gritty details that will help you desigh your own interval training program.

An Example for racers, casual or serious...

1. run mile long, or increments of miles, repeats (intervals) at about 10-25 seconds faster than the average of your 5k and 10k time.

2. Do no more than 10-15 repeats and begin with less.

3. Increase the pace when this becomes easier, more comfortable.

4. Use various lengths of time and distance, 400m, 800m, or several miles.

5. As a beginner keep total distance 1.5 - 2 miles total.

Key interval training tips...

1. It is very important to avoid fatigue when pushing your body like this or when you're dedicated to any type of exercise. Rest, rest, rest.

2. Vary your training. Take long runs, short runs, fast runs and slow runs.

3. Train longer, do longer interval for longer events.

4. When doing long intervals of 3-5 minutes you should reach 80-90% of your heart rate max by the end of the workout.

5. LISTEN TO YOUR BODY

Field Test to determine Heart rate max and Lactic training zone...

1 Warm-up for 3-5 minutes then perform an 8 minute major burst of effort (well paced) This is your highest level of effort for this duration.

2. Do this twice.

3. Calculate your average heart-rate between both efforts.

4. Divide by .85

5. The goal is to determine a usable Lactic Threshold.

Cardio Strategies for Fat Loss and Improved Stamina

1. Balance you workouts. Plan some high intensity and some low intensity during the week. Be sure to incorporate some interval work.

2. Try Hill Training. Run on an incline. Pedel against heavy resistance. Challenge your body to work with load.

3. Don't forget to strength train! Either in the weight room, or a group class or outside in the park. Build your muscles!

4. Get Explosive! Include some power and quickness drills to develop speed, strength and added injury prevention. Ask a trainer how. i.e box jumps, cone drills, 1-legged exercises.

5. Taper. Not just before a race. Take time out all year long to give your body the rest it needs to recover and GROW. Take a long walk, or a hike. Feel good about enjoying a day on the coach or the beach. Your body will thank you by building up need energy to power it up next time you train!