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Fitness

4 Weeks to Better Cardio: Taku’s Interval Training

Looking to get in great cardiovascular shape without a complicated or time-consuming plan? Try this four week plan!

Liam "Taku" Bauer

Written by Liam "Taku" Bauer Last updated on September 26, 2011

Looking to get in great cardiovascular shape without a complicated or time-consuming plan? Try this out.

This plan is a continuation of my series for the open-field sport player such as lacrosse, rugby, field hockey, etc. who wishes to improve General Physical Preparedness (GPP) for his/her sport. This plan may also be used by anyone interested in getting in great running shape, using a short sprint format.

This program lasts one month and is broken into four, week-long phases. During each week you will sprint on three, non-consecutive days such as Monday, Wednesday, and Friday. The only equipment required is a 100 yard athletic field, a stop watch, and some good running shoes.

First Step: Pre-Test

Begin with a pre-test to ascertain your current best time for a 100-yard sprint. Take a running start.

From your pre-test we create our time progression interval goal times. We do this by adding 4-6 seconds to your best 100-yard sprint time. For example, if your 100-yard time is 12 seconds, the target time for repetitions of the 100-yard sprint during week one of the time progression interval sessions would be 12 + 4-6 = 16-18 seconds.

Below is an example of the training plan based on the pre-test running time of 12 seconds. The idea is to start each phase by running sub-maximal efforts and build over the four weeks to doing repeats of your best time.

Take 7-10 days off after each four week block before starting a new cycle.

It will be easiest to complete this plan if you have a friend or training partner to keep you on pace by shouting out times as you run. Another way to do this is by having the partner blow a whistle at ¼ intervals of the goal time.

WEEK 1:

For each workout strive to run 5-15 sprints at the 18 second pace. Decide for yourself when you can handle more. Rest 60-90 seconds between sprints (more if you have to). Be sure to warm-up and cool-down for 3-5 minutes before and after each session. Do this same workout a total of three times in week one.

  • 5 intervals of: 100 yard run in 18 seconds, followed by 60-90 seconds rest.
  • Walk 2-4 minutes.
  • 5 intervals of: 100 yard run in 18 seconds, followed by 60-90 seconds rest.
  • Walk 2-4 minutes.
  • 5 intervals of: 100 yard run in 18 seconds, followed by 60-90 seconds rest.

(Remember: For the purpose of example the workout is written out based on the 12 second pre-test. Modify the times according to your pretest.)

WEEK 2:

During week two strive for more consistency in your application of both work and rest. Repeat the workout below on three non-consecutive days and remember to warm-up and cool-down.

  • 5 intervals of: 100 yard run in 17 seconds, followed by 60 seconds rest.
  • Walk 2-4 minutes.
  • 5 intervals of: 100 yard run in 16 seconds, followed by 60 seconds rest.
  • Walk 2-4 minutes.
  • 5 intervals of: 100 yard run in 15 seconds, followed by 60 seconds rest.

WEEK 3:

Repeat the workout below on three non-consecutive days and remember to warm-up and cool-down.

  • 5 intervals of: 100 yard run in 15 seconds, followed by 55 seconds rest.
  • Walk 2-4 minutes.
  • 5 intervals of: 100 yard run in 14 seconds, followed by 55 seconds rest.
  • Walk 2-4 minutes.
  • 5 intervals of: 100 yard run in 13 seconds, followed by 50 seconds rest.

WEEK 4:

Repeat the workout below on three non-consecutive days and remember to warm-up and cool-down.

  • 5 intervals of: 100 yard run in 13 seconds, followed by 50 seconds rest.
  • Walk 2-4 minutes.
  • 5 intervals of: 100 yard run in 12 seconds, followed by 45 seconds rest.
  • Walk 2-4 minutes.
  • 5 intervals of: 100 yard run in 12 seconds, followed by 40 seconds rest.

There you have it – a simple, yet challenging way of gaining fitness using nothing but a 100-yard sports field.

Similar programs could be used for longer distances:

  • If you ran 200s, you would add 6-8 seconds onto your first week.
  • If you ran 400s, you would add 8-12 seconds onto your first week.

For the longer distance programs, access to a running track would be most suitable.

For more of Taku’s workouts, check out his four weeks of strength and contioning programming.

Liam "Taku" Bauer

About Liam "Taku" Bauer

Liam “Taku” Bauer is the co-founder of HybridFitness. “Truth, Not Trend” is the slogan for Hybrid Fitness and Taku takes a thoughtful and scientific approach to the way he trains his clientele.

Like many good coaches, Taku was first an athlete himself. He was active from an early age in both skateboarding and soccer. He continued playing soccer after college until an injury sidelined his budding professional career.

Taku has strong feelings about the amount of time spent in a gym. There is no need to spend long hours in the gym performing ineffective workouts and exercises. Said Taku, “I believe one should perform the least amount of work to produce an optimum response relative to the individual’s needs, goals, abilities, limitations, and preferences, and while safe training practices are applied accordingly.”

This particular cycle of programming was designed by Taku for athletes involved in "open field" sports, such as soccer, rugby, and lacrosse. That being said, if this plan is followed diligently it is sure to offer excellent results for any takers.

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