How do i improve my cardio fitness a lot!! I have roughly 3 weeks i have been training for the past month but noticed my cardio isn’t where it was. I’ve been doing biking intervals. When I jog i run roughly 7 km (4.3 miles) but at an easy pace. Should I go shorter distance faster? Longer a little slower?
Best Answer: I would say all of the above. Mix it up! Maybe Monday is a 3 mile run at a moderate pace. Tuesday- 1 mile warm-up very slow, 2x1600m tempos at a faster pace, then cool down 1 mile and jog 1/2 mi inbetween the intervals. Wed-recovery 7 km at easy pace. Thursday- pick a medium length run with a few hills and stick a couple tempos for 4 minutes in there. Friday- nice long run at a slow pace, but finish the last mile 30 seconds faster than your other miles. Saturday- 4 mile run, however you like it. Sunday- off. Weight train if you want to do something.
It's all about variety and tackling all the different aspects. If you want, stick that bike ride in for a recovery day. Doing the 7 km run all the time at a slow pace won't necessarily boost your cardio because your body becomes accustomed to it unless you make it faster or change it up.
Hope that helps!
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Repeated shorter distances faster. I’d be more specific but I can’t as you weren’t specific in what you want to achieve.
I would say all of the above. Mix it up! Maybe Monday is a 3 mile run at a moderate pace. Tuesday- 1 mile warm-up very slow, 2×1600m tempos at a faster pace, then cool down 1 mile and jog 1/2 mi inbetween the intervals. Wed-recovery 7 km at easy pace. Thursday- pick a medium length run with a few hills and stick a couple tempos for 4 minutes in there. Friday- nice long run at a slow pace, but finish the last mile 30 seconds faster than your other miles. Saturday- 4 mile run, however you like it. Sunday- off. Weight train if you want to do something.
It’s all about variety and tackling all the different aspects. If you want, stick that bike ride in for a recovery day. Doing the 7 km run all the time at a slow pace won’t necessarily boost your cardio because your body becomes accustomed to it unless you make it faster or change it up.
Hope that helps!