help me make a cardio workout

Depends,how far you running?

 

Go to your nearest Football field or anywhere with goal posts or whatever and sprint all out from one end to the other, jog from one side behind the posts to the other and sprint back all out. Repeat say 10 times. Try and work up to 25. It's a killer.

 

I'm trying that tomorrow!

 

Honestly I only started doing it a month or so ago, did it about three times in a week and most I did was 14. I did cheat cos by about half way through I was walking rather jogging behind the goal posts. Ended up stumbling like a drunk

 

Is 14 what you're up to now?

 

Haven't done it in weeks, me and my friend were doing it for 5 a side football fitness. That's the most I got up to. I've been doing fairly long runs which I presume have been improving my aerobic fitness, it was mainly cos I was having to run the 5 miles to work everyday lol. I'll try again in the next few days and let you know.

 

Do roadwork one day, sprints the other. By roadwork I do not mean running forward 6 miles. Make it 4 miles, but run at least half of it sideways and backwards. You can do some sprints in the last half mile or so. Worked well for me lately.

 

got to a nearby park then and use trees, bins, bags etc as markers instead.

you'll get the same results

 

telaphonepoles run to the second one jog back repeat

 

Oh its a beauty aint it. I conviently have a football field right behind my house I do the 100 yard sprints once a week until faliure its awesome.

 

Yes sprint work is awesome

I just started back doing it

It works your lungs much much tougher than going for a long run

And I run till failure too because it ****s you up at the end there was no strength left in me to sprint

Sprint up hills as well -it gets you really fit

 

taking large steps ,take 100 steps mark a spot after 25,50,75 and 100.
sprint to the 25 and do 10 burpees then jog back to the start then to the 50 10 burpees jog back to the start and so on to the 100.
now sprint to 25 and sprint back to the start then to the 50 and back same for the 75 and 100 sprinting the hole way as fast as you can this will realy take it out of you.
do one after the other twice to start then work your way up always doing both