b38
11-05-2008, 05:52 PM
Hi Friends,
Mr. Petersons' recent email about sprinting vs. long distance running put me in mind of a running routine that I used many years ago. I did not develop this program but got it from a friend who ran track in high school.
Warm up:
1/2 mile jog
First set: 2 half mile runs (880 yards)
Time: 3 minutes each
Rest interval between runs was a three minute recovery walk
Second set:
4 quarter mile runs (440 yards)
Time: 1.5 minutes each
Rest interval between runs 1.5 minute recovery walk
Third set:
8 1/8 mile runs (220 yards)
Time: 45 seconds each
Rest interval 45 second recovery walk
Best thing about this is you got a good mix of the aerobic and anerobic in the same work out.
The other neat thing is that you can adapt this to other cardio activities. for example:
Swimming: I would divide the distances by 4
Bicycling: multiply the distances by 4
Other activities could be based off of time alone. For example:
Bench step-ups: 3 minute warm up, 2x 3 min intervals, followed by 4x 1.5 minute intervals etc...
All the Best.
B38
Mr. Petersons' recent email about sprinting vs. long distance running put me in mind of a running routine that I used many years ago. I did not develop this program but got it from a friend who ran track in high school.
Warm up:
1/2 mile jog
First set: 2 half mile runs (880 yards)
Time: 3 minutes each
Rest interval between runs was a three minute recovery walk
Second set:
4 quarter mile runs (440 yards)
Time: 1.5 minutes each
Rest interval between runs 1.5 minute recovery walk
Third set:
8 1/8 mile runs (220 yards)
Time: 45 seconds each
Rest interval 45 second recovery walk
Best thing about this is you got a good mix of the aerobic and anerobic in the same work out.
The other neat thing is that you can adapt this to other cardio activities. for example:
Swimming: I would divide the distances by 4
Bicycling: multiply the distances by 4
Other activities could be based off of time alone. For example:
Bench step-ups: 3 minute warm up, 2x 3 min intervals, followed by 4x 1.5 minute intervals etc...
All the Best.
B38