Fitness Guide - Cardio Options
17 Nov 2007
Running (A1-9)
Aerobic sessions to improve muscular endurance, to assist in recovery from high intensity efforts during a game and to allow completion of greater levels of high intensity training in season.
A1: Long Duration Low Intensity Continuous Running / Cycling
45-60 minute run at pace where you can still easily hold a conversation. Heart rate should be between 130-160 bpm (50-60% of maximal effort). Warm-up for 5 minutes easy jogging followed by a stretch. Run for 45-60 minutes then perform a 5 minute warm-down and stretch. Terrain should consist of variations such as hills, sand, mud, or push a pram?
E.g. From Stadium run to river and head south along riverside walk. Run to Gardens and run back to the stadium along the south side of the river.
A2: Short Duration Moderate Intensity Continuous Running
Warm-up for 5 minutes easy jogging progressively increasing intensity followed by a stretch. Then run approx. 35 minutes at a pace where conversation becomes difficult. Heart rate should be between 150-180 bpm (60-85% maximal effort). Finish with a 5 minute warm-down and stretch. Again, best to alter terrain to reduce boredom and increase intensity.
E.g. From Stadium run past Westpac Trust Stadium and around Hamilton Lake.
A3: Long, Slow Continuous Running
35-55 minute run at a steady pace. Run over a course which has variation in the terrain e.g a golf course or botanical gardens.
A4: Shorter, Faster Continuous Running:
25-35 minute run at a quicker pace. Note that the pace is quicker than the longer run. This should not be an easy option to avoid running for a longer period of time.
A5: Speed play (fartlek).
• run at a steady pace (75% of maximum effort) for 8-10 minutes. Depending on where you live, this could be a run to your local rugby field. Stretch and then continue
• run 4 x 400m at a quick pace, 85-90% (rest for 90sec between each 400m run)
• walk for 5 minutes to recover
• run 8 x 100m at 90-95% effort (near top speed). Rest for 60sec between each run
• jog 800m to warm down, then stretch
A6: Aerobic intervals (30 minutes)
Run a 5 minute warm-up, and then stretch. Then run for:
4 minutes hard - 2 minutes easy
3 minutes hard - 2 minutes easy
2 minutes hard - 1 minutes easy
1 minutes hard - 1 minutes easy
2 minutes hard - 1 minutes easy
3 minutes hard - 2 minutes easy
4 minutes hard - 2 minutes easy
Running (A1-9)
Aerobic sessions to improve muscular endurance, to assist in recovery from high intensity efforts during a game and to allow completion of greater levels of high intensity training in season.
A1: Long Duration Low Intensity Continuous Running / Cycling
45-60 minute run at pace where you can still easily hold a conversation. Heart rate should be between 130-160 bpm (50-60% of maximal effort). Warm-up for 5 minutes easy jogging followed by a stretch. Run for 45-60 minutes then perform a 5 minute warm-down and stretch. Terrain should consist of variations such as hills, sand, mud, or push a pram?
E.g. From Stadium run to river and head south along riverside walk. Run to Gardens and run back to the stadium along the south side of the river.
A2: Short Duration Moderate Intensity Continuous Running
Warm-up for 5 minutes easy jogging progressively increasing intensity followed by a stretch. Then run approx. 35 minutes at a pace where conversation becomes difficult. Heart rate should be between 150-180 bpm (60-85% maximal effort). Finish with a 5 minute warm-down and stretch. Again, best to alter terrain to reduce boredom and increase intensity.
E.g. From Stadium run past Westpac Trust Stadium and around Hamilton Lake.
A3: Long, Slow Continuous Running
35-55 minute run at a steady pace. Run over a course which has variation in the terrain e.g a golf course or botanical gardens.
A4: Shorter, Faster Continuous Running:
25-35 minute run at a quicker pace. Note that the pace is quicker than the longer run. This should not be an easy option to avoid running for a longer period of time.
A5: Speed play (fartlek).
• run at a steady pace (75% of maximum effort) for 8-10 minutes. Depending on where you live, this could be a run to your local rugby field. Stretch and then continue
• run 4 x 400m at a quick pace, 85-90% (rest for 90sec between each 400m run)
• walk for 5 minutes to recover
• run 8 x 100m at 90-95% effort (near top speed). Rest for 60sec between each run
• jog 800m to warm down, then stretch
A6: Aerobic intervals (30 minutes)
Run a 5 minute warm-up, and then stretch. Then run for:
4 minutes hard - 2 minutes easy
3 minutes hard - 2 minutes easy
2 minutes hard - 1 minutes easy
1 minutes hard - 1 minutes easy
2 minutes hard - 1 minutes easy
3 minutes hard - 2 minutes easy
4 minutes hard - 2 minutes easy
A7: Fartlek Staircase
A 28 minute working block excluding warm-up and cool-down. The session consists of periods or work and rest on a 1:1 ratio. For example, run at maximal effort for 30s, jog for 30s, run at maximal effort for 45s, jog for 45s, run at maximal effort for 60s, jog for 60s, 75s:75s, 90s:90s, 120s:120s, 120s:120s, 90s:90s, 75s75s, 60s:60s, 45s:45s, 30s:30s. For a longer version repeat the staircase up to 90s.
E.g. This can be completed on any of the above courses. Use your stop-watch to monitor work to rest ratios.
A8: Hill Repeats
35-40 minutes session. Run 3 x 5min (1x easy, 1x mod, 1x hard) blocks on flat/hilly terrain with 60s walk in between each block. Run approximately 70-80% up a hill for 90-120s with a walk-back recovery. Perform 4 repetitions. After a 3 minute rest run the same hill at 85-100% for 60s with a walk-back recovery. Complete 4 repetitions.
E.g. From Stadium run past Westpac Trust Stadium to entrance to Lake Shops. The hill repeat is from the entrance up hill to reservoir. Complete 4x 80% with jog back recovery, 4x 90% with jog back recovery and 2x 100% with jog back recovery. For variation complete less reps (6-8) but perform press ups (20x) before each rep and 20 crunchies at end of each rep.
