Cardio Training for York

[Shocker]

Hey guys,


I have not seen much on here in regards to how people are training for the york. I will be doing it soon and would like a little advice on my running program.

I run about 3-4 times a week

Usually a 3 min fast walk at level 4.5, 0 elevation (incline).

Then a 7 minute jog at level 5.5, level 1 or 2 elevation.

Then I will either run as long as I can at level 5.5 with a low elevation or do sprints.

For the sprints I will ramp up the elevation a bit and speed to about 6.5 and run for 1 minute intervals, then about 30 seconds rest. I will usually either walk or slow jog during my 30 seconds "REST".

I do anywhere from 5-10 sprints

When I am done my sprints I go back into a slow jog for a cool down, then walk.

I dont have a set way of how I do things, but thats pretty close.

Depending on time I will do weights after as well.



Any suggestions? I have never liked running and I have been a smoker for a while, so cardio is where I have been a little worried. That being said, after a few weeks of doing this my cardio has improved a lot.

Any feedback would be great. I am thinking I will be taking the York test in about a months time.

[Dreamcatcher]

Given what the York treadmill is like I would definitely try to amp up both the speed and incline on your runs. Remember that the 'sprints' aren't going to be all that effective in preparing because at any given time at York you are usually running for 2 minutes straight at a high speed/incline before you get a chance to walk and recover before the next level.

Personally I've found the worst part about it is the increasing incline - to be ready for the treadmill component I have always just spent my time running on a treadmill at about 7mph and 4 incline for maybe 30 minutes after doing a 5 minute warmup of about 5mph. Keep in mind that the 5.5 level you are training at is on the low end of what they are going to expect at York.

[Shocker]

This might be a stupid question, but humor me.

What exactly is the Treadmill test like. Is it a straight run with increasing incline and speed, or do you get a break/lower speed for a min or so to recover. I haven't found much info on it.


Any other training advice?

Thanks!

[Dreamcatcher]

This might be a stupid question, but humor me.

What exactly is the Treadmill test like. Is it a straight run with increasing incline and speed, or do you get a break/lower speed for a min or so to recover. I haven't found much info on it.


Any other training advice?

Thanks!

I believe this is it:

4mph for 5 min
4mph 2% 2 min
5mph 2% 2 min
5mph 4% 2 min
6mph 4% 2 min
6mph 6% 2 min
7mph 8% 2 min
7mph 10% 2 min
8mph 10% 2 min
8mph 12% 2 min
8mph 14% 2 min

Note you will get 2 minute breaks between some of the higher stages. You can take one right away but they usually try to get you to avoid it for as long as possible to help you max out quicker.

They will stop you whenever you have maxed out (hit your personal max) or if you give up. I would recommend trying this out to see how far you get. I don't know what the average is...I think last time I did it I stopped after 8mph/12%. Really all you need to do is pass the 42.5 (I think) VO2 score, but some departments take your actual score into consideration.

[Shocker]

Thanks for the vote of confidence :)


Thanks for the info deamcatcher. I didn't know that they stopped you when you hit your max, good to know!!

I will change my running to 2 min intervals when I am back on the treadmill. The treadmills at my gym dont really have a speed level or incline number

both incline and speed is measured by levels. IE- speed can be 6.5, unless that is the MPH.

And the incline goes by .5 level. so would I assume on that treadmill 5mps at 2% would be 5.0 speed and 2.0 incline? Thats what I would think anyways...

[Condor]

3mph, 0% - 2 mins
5mph, 4% - 2 mins
6mph, 4% - 2 mins
7mph, 4% - 2 mins
Optional 2 min break
8mph, 4%, - 2 mins
2 min break
8mph, 6% - 2 mins
2 min break
8mph, 8% - 2 mins
2 min break
8mph, 10% - 2 mins
2 min break
... and so on with the incline.

This has been the format everytime I've done it with the exception that I was maxxed out at 7.5mph the last time I went instead of 8mph.

[infernobuster]

How i used to train for it, was to do a 2 minute warm up of just walking ... at a pace of 3.0

Than after that i would set the treadmill to 7 and incline to 0.
Every 2 minutes i would raise the incline by 2, until exhaustion.

I would than slow it down, and walk for 5 to 10 minutes. After that i would go all out for 1 minute sprints, and pump it up to 10.5. Slow it down, walk for a 2, and do it all over again.

[splashover]

Someone (JC Fire maybe?)posted a great workout on another thread that I stole and really like. Start at a steady pace (8-10 kph if you're a bigger guy like me) on a flat incline for 5 min. Then raise the incline by 0.5 every 30 sec until you are ready to colapse. It works the appropriate energy system for this test and it gives you something different to try just to mix it up.

I mark down the last incline level that I successfully completed and try to beat my PB each time.

[Shocker]

Thats a good idea. I will try that next time.



I have more time for the york now, so I will be in good shape I think for it.


Someone (JC Fire maybe?)posted a great workout on another thread that I stole and really like. Start at a steady pace (8-10 kph if you're a bigger guy like me) on a flat incline for 5 min. Then raise the incline by 0.5 every 30 sec until you are ready to colapse. It works the appropriate energy system for this test and it gives you something different to try just to mix it up.

I mark down the last incline level that I successfully completed and try to beat my PB each time.

[Shocker]

I got a reply from york and they gave me a pdf of what they test on. And yes, they give you a 3 minute walk break between levels if you reach a certain point.

[Like90]

Hey Shocker, could you send me that pdf?

[firegirl35]

Could u please send it to me? I sent u PM with my email address.

I got a reply from york and they gave me a pdf of what they test on. And yes, they give you a 3 minute walk break between levels if you reach a certain point.

[Shocker]

I will start a new thread and post it there for all to see

[Hyden]

In this cardio training all the important exercise are exist for the body workout
of the york. This training can help them in all the field of the fitness.

[jamini]

That's putty well log you have made for you.... I don't think so that there need's any changes in that plan... If you wanna have some extra one than use of the treadmill is added to your exercise plan round about the 30~45 min's in evening time..... That's help's you much in this session....

[Hyden]

In this cardio training all the important exercise are exist for the body workout
of the york. This training can help them in all the field of the fitness.

baltimore fitness trainer (http://www.neverstopfitness.com/are-you-getting-results/)

[jamini]

That's putty well log you have made for you.... I don't think so that there need's any changes in that plan... If you wanna have some extra one than use of the treadmill is added to your exercise plan round about the 30~45 min's in evening time..... That's help's you much in this session....

Walnut Creek Bootcamps (http://www.youtube.com/watch?v=UBU3Cx2T8vA)

[Broderick15]

Hi,,,
The routine you mentioned above is more than good with respect to your goal and in my view it don't need any modification...
I am in a habit of doing cardio 3 days in a week.

[tadcrawford]

Really very nice work out information i will try it out,i think would be beneficial for me.