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Help with interval training (running)
Posted on 5/19/14 at 8:34 am
Posted on 5/19/14 at 8:34 am
I'm interested in interval training for cario/leg workouts. I used to run long distances, but found myself losing muscle. I'd like still do some cardio, but at the same time build strength/muscle in my legs. Does someone have any interval training routines that would accomplish this? I don't really know much about this type of thing and am looking for any suggestions.
Posted on 5/19/14 at 8:36 am to meeple
I'm sure there are much more effective ones than what I do, but I enjoy it so whatever. I use the treadmill at my apt.
I'll walk for a few minutes just to get the blood going. Jog at about 8 mph for a few minutes, then sprint at 10mph for as long as I can, then drop back down to a jog. Keep alternating between a jog and a sprint, while occasionally dropping back down to a walk if need be. Basically just keep going up and down that ladder. Seems to work ok for me, but like I said I'm sure there's better routines out there.
I'll walk for a few minutes just to get the blood going. Jog at about 8 mph for a few minutes, then sprint at 10mph for as long as I can, then drop back down to a jog. Keep alternating between a jog and a sprint, while occasionally dropping back down to a walk if need be. Basically just keep going up and down that ladder. Seems to work ok for me, but like I said I'm sure there's better routines out there.
Posted on 5/19/14 at 8:36 am to meeple
do you have access to a track? or someplace that you can sprint 1/4 mile?
run a 1/4 mile as fast as you can to get your base, then after that, try to keep your sprints within 80% of that time
start by doing 4 in a work out and work yourself up from there
if you can do them on a hill, even better
run a 1/4 mile as fast as you can to get your base, then after that, try to keep your sprints within 80% of that time
start by doing 4 in a work out and work yourself up from there
if you can do them on a hill, even better
Posted on 5/19/14 at 8:37 am to Salmon
or there is the ladder workout
goes like this:
100
200
400
800
1600
800
400
200
100
all sprints
you should be dead after that
goes like this:
100
200
400
800
1600
800
400
200
100
all sprints
you should be dead after that
Posted on 5/19/14 at 8:38 am to meeple
The only way to build muscle and strength is through resistance. I would look into having one weight day a week (squats, lunges, stff legged dead lifts, etc) then one day of hill workouts (better than bleachers). Try to find a good hill like a levee or something. Do a mile warmup and cool down and sets of 5 on the hill until you get at least 15-20 in.
This post was edited on 5/19/14 at 8:40 am
Posted on 5/19/14 at 8:43 am to meeple
On some days I will just jog for 30 mins, but others will do intervals of jogging/sprinting - which seems to work the best for me. Also, at the end and during my return home, I try to do walking lunges for the last 100 yards or so.
Posted on 5/19/14 at 8:43 am to Salmon
There's a high school not far from me that I could bike over to.
Is there a cap on the time you usually try to keep it under (e.g. no more than 20-30 mins, etc)?
So start with four 1/4 mile sprints @ 80% in a workout, and work up in distance or number of sprints?
Is there a cap on the time you usually try to keep it under (e.g. no more than 20-30 mins, etc)?
So start with four 1/4 mile sprints @ 80% in a workout, and work up in distance or number of sprints?
Posted on 5/19/14 at 8:44 am to meeple
quote:
So start with four 1/4 mile sprints @ 80% in a workout, and work up in distance or number of sprints?
you can do both
just as long as you can hold a true sprint for longer distances
Posted on 5/19/14 at 8:45 am to Spaceman Spiff
FYI I'm supplementing this with a P90x3 workout, so there is some amount of resistance in those workouts. I'm just looking for some cardio that isn't going to sacrifice any muscle gains I make through P90.
Posted on 5/19/14 at 8:48 am to meeple
Levee sprints are pretty solid if you live by one. Do 12.
Walk down levee
sprint up
walk down
sprint up.
your rest is on the walk down. By the 8th you will be a little dizzy and the 12th the first time you might puke. It's a quick awesome workout though
Walk down levee
sprint up
walk down
sprint up.
your rest is on the walk down. By the 8th you will be a little dizzy and the 12th the first time you might puke. It's a quick awesome workout though
Posted on 5/19/14 at 8:51 am to carlsoda
quote:
Levee sprints
No levee around me. HS football bleachers is the best I could do.
Posted on 5/19/14 at 8:52 am to meeple
with the track access, try the ladder workout one day
that 800 after the 1600 is just so brutal
that 800 after the 1600 is just so brutal
Posted on 5/19/14 at 8:55 am to Salmon
quote:
100
200
400
800
1600
800
400
200
100
all sprints
No one is sprinting a mile.
Posted on 5/19/14 at 9:03 am to ell_13
quote:
1600
quote:
all sprints
quote:
No one is sprinting a mile.
Serious question... how does one go about sprinting nearly 3 miles on that ladder workout?
Posted on 5/19/14 at 9:05 am to Salmon
quote:
or there is the ladder workout
goes like this:
100
200
400 800
1600
800
400
200
100
That's a hell of a ladder. But yeah, take out the 1600 and that's a very solid work out.
Posted on 5/19/14 at 9:06 am to Suntiger
Posted on 5/19/14 at 9:07 am to meeple
Use the McMillan running calculator to give an estimate on interval times.
How you adjust those times/pace should depend on your goals. Anyone starting a higher intensity running should ease into it over a few weeks and be very careful about adding mileage.
How you adjust those times/pace should depend on your goals. Anyone starting a higher intensity running should ease into it over a few weeks and be very careful about adding mileage.
Posted on 5/19/14 at 9:11 am to meeple
quote:
how does one go about sprinting nearly 3 miles on that ladder workout?
it is more of an advanced workout
Posted on 5/19/14 at 9:14 am to Salmon
quote:
it is more of an advanced workout
Indeed. How about shoes? I have some Brooks Ghost 6's. Are these recommended for intervals on a track (gravel, not synthetic)?
Posted on 5/19/14 at 9:22 am to Salmon
quote:
or there is the ladder workout
goes like this:
100
200
400
800
1600
800
400
200
100
all sprints
you should be dead after that
If you need to work up to that, we did something the coaches called a Buffalo in High School. After Practice, still in pads and helmet, we'd line up by positions on the goal line. WR/DBs went first, then RB/LB/QB, then DL/OL. You would sprint 10 yards then jog 90. And get lined back up. As soon as the last group crossed the far goal line, you had to start and sprint 20/jog 80. Worked our way up until we hit the 100 yard sprint, then back down to the 10/90. Ends up being 1900 yards total, 1,000 sprinting and 900 jogging. I was good until about the second 80. That stretch from 80 to 100 and back to 80 was killer.
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