Post newbie cardio program

[Ilk]

Few months ago I asked for a newbie cardio program and goals one should follow. Most suggested that 3x30 mins running is a fine base and a goal to reach.

I followed this till I reached that goal.

I am past that phace now. I am just returning from some travelling and I am well rested. Before that I had 3x soccer try out games for 1 hour with amateur footballer where I did fine. However they still did not recruit me due to bad cardio.

Now I would like to go a bit more advanced. Keep in mind I do 2-4x strengh training and 2-4 x kick boxing depending on time.

What should be my next goal and how should I progress to there.

 

[Dream Evil]

Work toward a best time on 100 burpees.

I started doing this a while back, and honestly, getting better at burpees made everything else easier. Took my cardio to another level.

 

[selfcritical]

Few months ago I asked for a newbie cardio program and goals one should follow. Most suggested that 3x30 mins running is a fine base and a goal to reach.

I followed this till I reached that goal.

I am past that phace now. I am just returning from some travelling and I am well rested. Before that I had 3x soccer try out games for 1 hour with amateur footballer where I did fine. However they still did not recruit me due to bad cardio.

Now I would like to go a bit more advanced. Keep in mind I do 2-4x strengh training and 2-4 x kick boxing depending on time.

What should be my next goal and how should I progress to there.

I assume that since you're playing soccer you'd like to get better at running generally and sub maximal sprinting in particular? How much time, how many times a week do you have to work with?

 

[matt0331]

Maybe an intermediate 10k training plan? On the speed day do a soccer sprinting workout. Since you may not fit the exact discription of an intermediate runner, make smaller distance increases week to week.

 

[TheeFaulted]

I would suggest working one of those runs up to 1 hr, and one of those days focus on speed/sprinting work. Plus of course still play plenty of soccer.

 

[selfcritical]

I'm inclined to agree with the above. The easy answer would be an intermediate 5k or 10 program, which would have a structure of something like Interval day/ active recovery/ Tempo Run/ Long-ass run