Build Ups

Posted by ckettle
Thursday, November 3, 2011 at 6:40pm filed under Cardio - Running

Calories Burned:  748 calories per hour   (based on a body weight of 150 lbs.)
This exercise is done preferably on a fitness machine (e.g. treadmill) or an athletic track. It can also be modified to apply to other types of areas (e.g. football field). The point is to gradually build up the distance that the individual is running, which can be more efficient for building endurance. This exercise is helpful for individuals who play sports (e.g. rugby, soccer) since it more consistantly simulates game play.

Sprint 100 meters. Walk 100 meters.
Sprint 200 meters. Walk 100 meters.
Run 300 meters. Walk 100 meters.
Run 400 meters. Walk 100 meters.
Run 300 meters. Walk 100 meters.
Sprint 200 meters. Walk 100 meters.
Sprint 100 meters. Walk 200 meters.
**Exercises can be added between intervals if desired (e.g. Sprint, 20 crunches, Walk. Sprint, 20 pushups, Walk. Sprint, 20 leg lifts, Walk. Repeat exercise circuit)

The total distance is 2300 meters (about 1.5 miles). A sprint is running at the individual's highest speed. A run is about 80% of the effort of the individual's sprint.
Tags:  Build ups, running, endurance

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