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Cardiovascular Exercise

interval training

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Verrette22
Registered:07/02/10
Posts: 2

07/07/10 at 07:22 PM

any suggestions for interval training?? I've been told that interval training will significantly improve my run times

SammyStone5
Registered:01/15/11
Posts: 1

01/15/11 at 09:54 PM

I took a 12:30 2 mile to 11:18 in 4 weeks when I was in the Army a few years back You can find many references with detailed programs but a simple version would be: Week 1: after a one mile warm up, 4-6 30 sec near max sprint followed by 2 minute jog Week 2 45 sec sprints 1 1/2minute jog Week 3 1-1 Week4 1.5 -1 by week 4 your sprint pace should be at something well below the pace your goal of about 1:30 quarter so 1;20 laps would be pretty good. Many good treadmills have programs built in for this exact purpose. Goodluck

FatterMike
Registered:01/16/11
Posts: 0

01/16/11 at 01:35 AM

This is the routine taught by my football coach: This is the routine: 0 to 3min- jog(warm up), 3 to 6- fast paced run 65-75% max speed, 6 to 7.5- jog recovery, 7.5 to 10.5- fast paced run 65-75% max speed, 10.5 to 12- jog recovery, 12 to 15- fast paced run 65-75% max speed, 15 to 15.5- jog recovery, 15.5 to 18.5- fast paced run 65-75% max speed, 18.5 to 20- jog recovery, 20 to 22- fast paced run 70-80% max speed, 22 to 23- jog recovery, 23 to 25- fast paced run 70-80% max speed, 25 to 26- jog recovery, 26 to 28- fast paced run 70-80% max speed, 28 to 32- cool down, ______________ Navy SEAL Training

warrior99
Registered:02/10/10
Posts: 5

01/17/11 at 09:50 PM

nice routine! do you do that everyday?

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