Apology accepted...I will try the gas mask this weekend...probably out somewhere where no one can see me.

I don't run that distance competitively yet because I cannot keep my legs in good enough condition to keep that pace for longer than a week or two. 32 minutes is about my limit right now. Old age sucks, plus it comes and goes in cycles since it is hard on my knees. The main reason I use it is for short-notice deployments or programs where I do not have enough time to take the slower way. Sort of like a crash course.

Other than the mask, I have no other tricks.

[]I took a couple of weeks off from long runs and just did the guerilla cardio program 3x week and I definitely recommend it. I don’t know if any of you have tried this, but it is extremely brutal, even though it doesn’t sound too difficult. After a couple weeks I’ve actually lost some weight, and yesterday I ran my fastest 1.5-mile for the new fitness test w/o breaking a sweat. [/]

I have been doing Guerilla Cardio for a few weeks now and I can really feel a diference. My question is that now that I am (almost) used to the 20 sec on 10 off what should I do to make it harder? 30 seconds on 10 off? or just more reps?

I'm not sure if you should add to the workout, it's already pretty brutal, adding more all-out sprints might get you hurt. Here is the original article from muscle media mag (it's better than the first artilce I posted), it doesn't mention making the program harder though,

guerrilla cardio

I would suggest that you really haven't been pushing yourself as you should...I've been doing this program for 4 weeks and am still unable to do anything else but walk around like a wimp after this workout (6 x 20/10s)...if you have to ask how to make it harder...you ARE NOT pushing yourself during the Workouts.

From the article: []this ain’t as easy
as it seems. In fact, Dr. Tabata notes
that even the Japanese speed
skaters—who, remember, are Olympic caliber
athletes—had to “lay down on
the floor after the training.” [/]
After 4 reps of 20sec full-out sprints, with little rest inbetween, you should be so out of breath that your foaming at the mouth...at least I am. The next 2 minutes are usually a little blurry. <img src="/ubbthreads/images/graemlins/wink.gif" alt="" /> If you don't feel that way then you probobly haven't pushed it hard enough...as TE stated.

I actually had to start out w/ 20 second rest intervals instead of 10. Then I worked in a few 10 second rest intervals until I could do the whole thing. I still dread going to the track to do it, what a miserable 4 minutes.

Are you guys doing other running during the week, or just the guerilla work outs.

Yeah, that's what I'm wondering. I've been doing guerilla cardio twice a day, five days a week for about a week and a half. Should I be doing some long distance as well? Although it's tough, 8 min. doesn't seem like enough.

[]I would suggest that you really haven't been pushing yourself as you should...I've been doing this program for 4 weeks and am still unable to do anything else but walk around like a wimp after this workout (6 x 20/10s)...if you have to ask how to make it harder...you ARE NOT pushing yourself during the Workouts. [/]

Interesting comment. That does make sence that I am not pushing my self hard enough. I will have to test it out tomorrow to see whats up.

I don't think that guerrilla cardio is meant to be a running program. I think it's more of a technique to burn fat and increase VO2max etc. I'll do it for a while, mix in a few normal runs, and then go back to my regular running program. It's a cool way to mix things up and get a little bit more explosive.

RKC, and others, to go along with what others have asked; do you have any insight on using guerilla cardio coupled with regular running throughout the week to train for Indoc? Roughly, how often and when should both be incorporated? Though it is not particularly a running program, it seems that it would work wonders to help increase things like underwaters, drownproofing, etc.

i am trying to get a good cardio/running program established...this guerilla cardio...can u do it on a treadmill and get the same results

I'm sure you could. The basis behind Guerilla Cardio is short, high intensity bursts for a set amount of time, usually 20 sec with 10 sec rest in between, done 8 or 10 times (don't forget the warmup/cool down).
Crossfit.com does something like that for some of their Workouts, but they call it the Tabata method.
Just work with what you have and you can still get a great work out.

thanks for the info...i will keep pressing on

The article posted above explains it all:

http://www.cs.unm.edu/~wneumann/files/guerilla_cardio.pdf

Although the article recommends doing sprints...the basics (20 seconds max effort x 10 seconds rest x 8-10 iterations) can be applied to most exercises (as crossfit does sometimes)...it's a bit harder on a treadmill (having to press buttons to increase speed/incline), but works. It works for treadmill, rowing, stationary bike, eliptical, etc. As crossfit does, can also be applied to calesthenic/functional type exercises also.

Thank you very much for the info..This will help greatly