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Improving my fitness
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<blockquote data-quote="ncurd" data-source="post: 1002684" data-attributes="member: 72205"><p>So I'm unsure on shuttle training but I know a small amount running. Essentially you are trying running 7:30min/mile that for most people is some serious effort regardless of the distance (my 5k PB (3.1 miles) is at 7:08 min/miles).</p><p></p><p>Things I can recommend, </p><p>Longer, slower easy runs if your just blasting 1.5 miles you'll never train your body to beyond that or get quicker, aim for about 45mins. Should do one of these a week.</p><p></p><p></p><p>Shorter Threshold run this should be below your shuttle pace (an 8/10 effort) but above your longer pace 20-30 mins.</p><p>Intervals, your probably just looking at 400 meters at shuttle pace with 90 second to 2 minute rest between reps (depending on fitness these can be jogging or standing), 800meter/1k intervals are also an option but your looking at mid-distance running.</p><p>Hills, Find something like a 400meter to 600 meter loop up and down a hill. Push up, on top and down the hill and take steady pace/jog/walk at the bottom, 20 mins.</p><p>Get one of these in per week. and do a 1KM easy pace warm up and cool down.</p><p></p><p></p><p>You probably don't need to do all that as the rugby training in general will help but its how I go about improving aerobic fitness and speed.</p></blockquote><p></p>
[QUOTE="ncurd, post: 1002684, member: 72205"] So I'm unsure on shuttle training but I know a small amount running. Essentially you are trying running 7:30min/mile that for most people is some serious effort regardless of the distance (my 5k PB (3.1 miles) is at 7:08 min/miles). Things I can recommend, Longer, slower easy runs if your just blasting 1.5 miles you'll never train your body to beyond that or get quicker, aim for about 45mins. Should do one of these a week. Shorter Threshold run this should be below your shuttle pace (an 8/10 effort) but above your longer pace 20-30 mins. Intervals, your probably just looking at 400 meters at shuttle pace with 90 second to 2 minute rest between reps (depending on fitness these can be jogging or standing), 800meter/1k intervals are also an option but your looking at mid-distance running. Hills, Find something like a 400meter to 600 meter loop up and down a hill. Push up, on top and down the hill and take steady pace/jog/walk at the bottom, 20 mins. Get one of these in per week. and do a 1KM easy pace warm up and cool down. You probably don't need to do all that as the rugby training in general will help but its how I go about improving aerobic fitness and speed. [/QUOTE]
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