Bumping up cardio endurance quick

[ukkared]

I need some help getting my endurance up in a short period of time. I have an physical agility test coming up and would like to increase my cardio ability just so I don't have anything to worry about. It isn't terrible right now but I only weight train and never do any actual cardio. I was thinking about swimming. Any ideas would be greatly appreciated.

 

[Synpax]

Something you have to understand about endurance training: there is no such thing as cross training. You can be a great swimmer who swims 25km a day but without training your run, you will BLOW at running. Endurance development is localized.

So you need to train your endurance in a way that is in harmony with the motions and muscles used in your agility test.

 

[Gymgurl]

Something you have to understand about endurance training: there is no such thing as cross training. You can be a great swimmer who swims 25km a day but without training your run, you will BLOW at running. Endurance development is localized.

So you need to train your endurance in a way that is in harmony with the motions and muscles used in your agility test.

Great advice.....if your looking to swim....you have to get in the pool and swim. Nothing is going to make that easier but time in the pool!

 

[st8grad]

I need some help getting my endurance up in a short period of time. I have an physical agility test coming up and would like to increase my cardio ability just so I don't have anything to worry about. It isn't terrible right now but I only weight train and never do any actual cardio. I was thinking about swimming. Any ideas would be greatly appreciated.

I am assuming running is part of the test? Depending on how far you need to try and hit that mileage a couple times per week. The other days you can do some 400 meter (1 track lap) repeats as fast as you can. So run 400 meter as close to 1 minute as you can and then rest for 3 minutes. Repeat that 4-6 times.

So lets say you need a two-three mile run. Repeats on Tuesday, Three mile run Wednesday, 1 mile run 1 minute per mile faster than you can run the three miles, Thursday off, Friday 1.5 miles as fast as you can, Saturday 3 slow miles, Sunday 3 slow miles, monday off.

Something like that. Mixing slow long run at distance or greater if you can and then some speed work to help with lactate threshold and vo2 max etc.

 

[ukkared]

Just to give an update, passed the thing with flying colors. I wasn't trying to run a marathon or any type of distance at all( I hate to run and avoid it at all costs). All I had to do was run up 5 flights of stairs and get down them, which I did no problem. I was just trying to add to my cardio so I wouldn't be breathing as heavy when it was over. I don't know if I made that clear the first time around. As always thanks for the help.