How Can I Improve My Cardio Fitness?
December 11th, 2009 | 
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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?
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Tags: 2 Responses to “How Can I Improve My Cardio Fitness?”
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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!
Repeated shorter distances faster. I’d be more specific but I can’t as you weren’t specific in what you want to achieve.