A Super Cardio Endurance Drill
Greater cardio endurance = healthier heart = less risk of heart disease. Not only that, your heart starts working less harder for the same activities. That means you can take it up a level and move towards a much stronger you!
The FJ Endurance Challenge is aimed in doing just that. This is the kind of stuff footballers, aka soccer players do. Its highly effective and its something that has helped me get my resting heart rate down to 54 beats per minute.
What you need to do is run 10 forty yard dashes (approximately 60 walking steps) at your top speed, with a maximum rest of 15 seconds between each dash.
The Beginner challenge: The best and worst times from your 10 sprints should not be more than 1 second apart.
The Intermediate challenge: The best and worst time from your 10 sprints should not be more than 0.5 seconds apart.
The Advanced challenge: The best and worst time from your 10 sprints should not be more than 0.3 seconds apart.
And guys, whats more important here is to not take more than the allotted 15 second rest. Its ok if in the beginning you cant keep the difference under 1 second. If you keep on doing this, you will improve your endurance enough to get it under that time.
So be strong and get even stronger!