How to perform shuttle runs to improve cardiovascular fitness?

I have until March to improve my fitness for my rugby season and I want to try out shuttle runs to improve my fitness but I don’t know what intensity I should perform the exercise in.
Do I sprint all the way or should I jog.

FYI- I do weight training

Our circuit training class did lots of shuttle runs as groups to improve cardio vascular fitness. We worked out in a hall, so we only had the length of the hall to run, then turn and back again. That was one shuttle. The trainer set us up in pairs (or threes) and one person would do sit ups or pressups or bicep curls, etc while the other ran shuttles. The pairs got to choose how many shuttles to do. The fitter ones chose 10 or 12 shuttles, the less fit pairs chose 6 or 8 shuttles. The the shuttler ran the chosen number of shuttles while the other person did the exercise. Then they swapped and repeated. There was always a list of exercises to go through when you were the one staying stationary.

I think this would translate very well to running shuttles by yourself. Choose a turning point and the number of shuttles you want to do, then think of a list of other exercises you want to do. Alternate shuttles with the list of "stationary" exercises. This helps to give you a "rest" to recover from the shuttles, while not stopping exercising. We used to get about 20 exercises and with the shuttles, this gave us about a 35 minute workout. If you need to use more time, just go back to the beginning of the exercises and start over. If you want to increase the effort, run MORE shuttles or run them faster.
You could of course do this outside. The trainer used to take us on a 3 mile run around a hilly course. Because we were all ages and fitness levels, he couldn’t just get us to run, so we ran a certain distance, with the fast / fitter ones being made to turn back and run that part again while the older/slower ones caught up. Every so often, we stopped and did a stationary outdoor type exercise, which allowed us to recuperate a little. So you could run a short distance, stop and do an exercise, run another distance, stop and do an exercise, try a HIT – high intensity run for a few seconds, then stop and do an exercise, etc. There was also a hill included in the run. Some of us walked up it, others ran but we all joined together again at the top, with the faster ones doing exercises to allow the slower ones to catch up.

2 Responses to “How to perform shuttle runs to improve cardiovascular fitness?”

  1. Hardyal says:

    interval type training. Short sprints build your fitness fast of like 20-30 secs. Its a killer but your fitness builds fast. You dont wanna just see a track and attempt to run it for 2 hours, this is just setting you up to fail.

    Try doing the short sprints on flat ground with 1min recovery break in between. repeat this for 15 mins minimum, building yourself up to 30-40mins (aim to increase your sprint time and decrease your recovery time)

    In time you might want to try this on a hill, where your recovery is spent walking back downhill.

    Goodluck, i do this every season to prep me back up, and it works everytime. And i am such a slob off season!
    References :

  2. Meg says:

    Our circuit training class did lots of shuttle runs as groups to improve cardio vascular fitness. We worked out in a hall, so we only had the length of the hall to run, then turn and back again. That was one shuttle. The trainer set us up in pairs (or threes) and one person would do sit ups or pressups or bicep curls, etc while the other ran shuttles. The pairs got to choose how many shuttles to do. The fitter ones chose 10 or 12 shuttles, the less fit pairs chose 6 or 8 shuttles. The the shuttler ran the chosen number of shuttles while the other person did the exercise. Then they swapped and repeated. There was always a list of exercises to go through when you were the one staying stationary.

    I think this would translate very well to running shuttles by yourself. Choose a turning point and the number of shuttles you want to do, then think of a list of other exercises you want to do. Alternate shuttles with the list of "stationary" exercises. This helps to give you a "rest" to recover from the shuttles, while not stopping exercising. We used to get about 20 exercises and with the shuttles, this gave us about a 35 minute workout. If you need to use more time, just go back to the beginning of the exercises and start over. If you want to increase the effort, run MORE shuttles or run them faster.
    You could of course do this outside. The trainer used to take us on a 3 mile run around a hilly course. Because we were all ages and fitness levels, he couldn’t just get us to run, so we ran a certain distance, with the fast / fitter ones being made to turn back and run that part again while the older/slower ones caught up. Every so often, we stopped and did a stationary outdoor type exercise, which allowed us to recuperate a little. So you could run a short distance, stop and do an exercise, run another distance, stop and do an exercise, try a HIT – high intensity run for a few seconds, then stop and do an exercise, etc. There was also a hill included in the run. Some of us walked up it, others ran but we all joined together again at the top, with the faster ones doing exercises to allow the slower ones to catch up.
    References :
    http://figurecompetition.co.uk/bodyrock-tv-30-day-fitness-challenge/