Powerlifting training to Endurance

[StFlorian]

I'm 22yrs old and have used powerlifting regimes since 2002. I am looking to drastically increase my cardio and increase my muscular endurance. I havent ran over 1/10 of a mile in over 3 years and just want a plan to help strengthen my endurance.

I'm looking for a 2-3cardio/2-3 day anaerobic routine with an influence on cardio. It's been awhile and In need to get back into the groove.

Just off the top of my head, this is the plan I have envisioned.

monday - cardio 45min light intensity + medium ab routine.
tuesday - chest + back
wed - cardio 30min medium intensity + light ab routine
thurs - bi's & tri's +15mins light cardio
fri - cardio 15min heavy intensity - + heavy ab routine
sat - shoudlers + 15min light cardio

230lbs 25% bf, lifting since '02, been randomly lifting the past 6mon 1-3 times/wk, looking for absolute change in routine from pure strength to endurance. Firefighter/Fulltime student. Please reply

I quit smoking 2 days ago and am looking to start off with drastic change instead of the norm. Constructive criticisms and suggestions welcome. Flames discouraged and unwelcome.

 

[oneovercabin]

I do a lot of cardio and my suggestion is that instead of doing something vague like "45 min light intensity", shoot for some kind of goal (i.e. a distance or a time). Instead of doing cardio 5 times a week, I'd do it 3-4 times a week and continue to shoot for longer distances and faster times.

Also, vary your cardio. Running is great and biking makes it easy to work in some HIIT, but swimming is also valuable.