Just come off a 6 month phase working up my running/cardio ability for a work based role. Little to say it didn't work out.
Currently have a 9:30min 2.4k and are looking to hold onto it with as little running as possible. Trying to drop the running and throw in a lot more sprints/heavy lifting and go back to my shape/size I was while crossfitting and pre endurance training.
Something as simple as 3 x 1km repeats with a sprint session (400,200,100's) be enough to hang onto it?
Would love to hear from anyone with any experience in terms of minimal training for endurance.
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Better make those uphill sprints... nothing drastic--a gentle slope will do. 100-120 yds. at least 8-10 times (2-3x/week) will do wonders.
1 to 2 HIIT sessions per week will surely do it for ya
I doubt you even need the 3 x 1m sessions. One sprint session a week plus some general crossfitesque metcons and some heavy lifting should be fine. By sprint session, I mean short and fast and hard. Something like 10x40m with a minute or so rest in between. Each sprint should be 100% effort, that means the first one will be a lot faster than the last one.