T Nation

Where to Start with Shuttle Runs?

I want to develop the ability to run a respectable 300 meter shuttle time.

There’s a problem. I don’t have aerobic capacity past that of being able to run a couple 40’s with 4 minutes rest between them.

I’d be lifting weights at least 5 days a week.

All I have is between 6-10pm to workout.

If you can’t give me any advice are there any books you could suggest that would take me from not even being able to crawl to a full speed sprint?