Conditioning Program

sitnspin · 06-30-2006, 01:47 PM

Over on the Sherdog forums, they're talking about this cardio plan, which is presented in the July issue of Ultimate Grappling magazine. I currently run 3 or 4 miles four or five times a week, and sometimes I mix it up with some sprints or longer sessions on the stationary bike or elliptical cross-trainer. But I don't follow a set program, and I've also noticed that the "wall" I hit when I run doesn't get any further away. So as of Monday, I'm committing to sticking to this program for the next six weeks. Anyone want to sign up with me and we can compare notes as the weeks go by? Obviously your cardio has to be at a point where you can run a solid three miles right off the bat, but I'm sure there are a number of you who are there already.

The key is that I'm completely giving myself over to this plan. I'm not going to run an extra mile on day three just because I feel like it. If it says three miles, I'm running three miles, and if it says four 400m sprints, that's all I'll do.

I've also been reading some good articles about how overdoing it is what keeps a runner from being able to build his cardio base, which is why I'm promising myself that I'm not going to do that.

Weeks 1 and 2

m- 3 mile run
t- 4 x 400m sprint
w- 3 mile run
th- 3 mile run
f- 4 x 400m sprint
sa- moderate hill run, working at higher and lower heart rates
su- rest

Weeks 3 and 4

m- 4 mile run
t - 2 x 400m sprint, 1 x 800m sprint
w- 4 mile run
th- 4 mile run
f- 2 x 400m sprint, 1 x 800m sprint
sa- moderate hill run at higher and lower heartrates
su- rest

Weeks 5 and 6

m- 5 mile run
t- 2 x 400m sprint, 2 x 800m sprint
w- 5 mile run
th- 5 mile run
f- 2 x 400m sprint, 2 x 800m sprint
sa- moderate hill run at higher and lower heartrates
su- rest

By the end of the six weeks I'm looking forward to having my standard run up to five miles every time, and making solid times on 800m sprints.

So. Who's up for it? It's the FightForum cardio challenge!

Edited to Add: This is a great website for calculating run distances in your city, so you can figure out what route is exactly 3 miles, etc.

http://www.mapmyrun.com/

Crashsti · 06-30-2006, 01:56 PM

i read Grappling all the time, either i missed the article or just paid little attention to it. it does'nt look so bad really, i know i said fighters should'nt run run run long distance but easy longer distance running does build a cardio base and keeps it. obviously you should'nt run sprints everyday. i think i am going to join you in the FightForum Cardio Challenge, i just need some decent running shoes that i will pick up Saturday.

sitnspin · 06-30-2006, 02:01 PM

I had a feeling Crashti would be one of the guys to step up. Awesome.

And it's worth noting that they're not suggesting a pace you need to keep for the runs. The articles I was reading about building the cardio base in order to take it to the next level stressed slowing your pace down so you can run for longer, then upping the pace once you were comfortable at that distance.

The sprints are when you pour it on.

Crashsti · 06-30-2006, 02:03 PM

maybe i will prove myself wrong about running, i really hate it, i can't remember the last time i actually ran a mile. it will be a great test for me.

Crashsti · 06-30-2006, 02:05 PM

is this from the Mushin Colbrey running article?

sitnspin · 06-30-2006, 02:05 PM

Yep. I believe that's who they attributed it to on Sherdog.

Crashsti · 06-30-2006, 02:08 PM

so i did read it, with some skepticism, however who am i too argue with an established fighter's workout? it will be funny when i do that first mile run, its been probably 10 years since i ran the mile.

sitnspin · 06-30-2006, 02:16 PM

I wouldn't normally advise a program like this for someone who doesn't run at all. Is your cardio good, though? Have you got gas for long sessions of sparring and rolling BJJ? Do you do any other forms of cardio?

Just take it easy on day one. Keep your pace light, and it's good that you're going out to get proper running shoes. Make sure you get a pair that's appropriate for your foot type and your gait. I tend to pronate, and last week I bought a pair of New Balance 857s, and they're amazing. Really comfortable, really supportive, and still light.

http://www.runningwarehouse.com/descpageMRS-NB857M.html

Crashsti · 06-30-2006, 02:22 PM

yes, i do cardio. mostly on my elliptical trainer since its very convienent. i alternate long sessions with high intensity intervals. my longest bout on the elliptical to date is 90 minutes at a pretty good pace but usually i do 30 to 45 minutes. i think i will be ok with running a mile.

sitnspin · 06-30-2006, 02:23 PM

Me too. But you see that day one for the program is three miles, right?

Crashsti · 06-30-2006, 02:28 PM

Quote:

Originally Posted by sitnspin

Me too. But you see that day one for the program is three miles, right?

i will make 3 miles, no problem. i will post my time the first day i do it and my times there after. if i have to walk the last mile i will be honest about that as well. of course as you mentioned above, there is no mention of pace on the longer distance days.

Ring_Raider_07 · 06-30-2006, 05:16 PM

I'll run 3 miles tommorow. The problem is, I live in the country and it's very hilly. But, if I do alright tommorow, I'm in.

sitnspin · 06-30-2006, 05:22 PM

Sounds great, Ring Raider. Just remember that getting through the three miles is the important part, not how fast you do it.

My girlfriend and I just booked a weekend trip to NYC from July 14th to the 17th, which may screw up my running schedule in terms of this program. Saturday's the only day it might be difficult to get a run in, since Sunday's the off day and we're home on Monday evening (I'll run then). But I'll stick to the program and do what I can on that Saturday.

Ring_Raider_07 · 06-30-2006, 05:30 PM

Alright, sounds good. I'll measure out a 3 miles tommorow.

Kentified · 06-30-2006, 06:22 PM

I can't seem to get that mapmyrun working, it won't let me change the distance.

imdahman · 06-30-2006, 07:40 PM

do I gotta run this or can I do this on a treadmill and/or eliptical trainer/bike machine?

4x 400m sprints? ack... what kinda break do you take between those sprints?

EDIT: Oh, and how far/long should you run for a hill run?

sitnspin · 07-01-2006, 09:16 AM

Good questions. If you're on a treadmill, you're still running so that absolutely counts. There will be a number of days where the heat and humidity are killer and I'll be heading to the gym to do my run on a treadmill in air-conditioning. The eliptical and the bike are pretty different, though, and I'd say they shouldn't count for this program. It's a lot easier to do 3 miles on a bike than it is to run it.

I'd say for the sprints, if you're new to this, you should give yourself a maximum of a one minute break between.

They're pretty vague about the hill portion, unless Crashti can provide some more info (he actually owns the magazine). I'll probably do about a half hour run in a hilly area, mixing it up between sprints and a slower pace, since they're saying to do it at high and low heart rates.

That's just where I'm at on this -- maybe people have differing opinions. We should agree on the specifics if we're all participating in this together. Make sure everyone's on the same page, right?

I'm heading out of town for the weekend and I won't be around FF until Monday, but I'll be doing my first run when I get back.

Unknown · 07-02-2006, 09:17 PM

My conditioning program has recently become Run far, Run fast, and Run often. My entire class runs an avg. of 4.5 miles mon, wed, sat. And I run 1.5 at top speed (almost sprinting the entire way) tue, thrus, and fri. Then sunday I have a 8 plus mile run at around a 8- 8 1/2 minute/mile pace. And I spend around an hour a day hitting the weights doing alot of circuit training.

Sticking to that program over the past few months have made me one of the best conditioned people on base. I don't take anything away from sprints they help alot but once you get really fast on long runs they have alot more benifit in holding that fast pace for longer. I try to hit the fast twitch muscles in the gym. About 20 minutes of circuit work on the legs will give you more than a sprint will. The key is no breaks. Just one excercise to the next. You rest one muscle while working the rest. It is a really efficient way to workout and helps when you only have a few hours a day to get your training in.

sitnspin · 07-03-2006, 10:42 AM

It's DAY ONE, ladies! Everyone who's participating, get out there and do your 3 miles.

Ring_Raider_07 · 07-03-2006, 11:58 AM

Alright, I'm heading to my Aunt's house today. I'll do it there. Good luck!