High-Intensity Interval Training (HIIT) for Runners

In honor of my Emil Zatopek post, I thought I would discuss a very important tool in any serious runner’s training program, High-Intensity Interval Training.

What is HIIT?

HIIT can be beneficial to any athlete, regardless of their sport. The basic premise is that HIIT is a short and intense cardio workout. The high intensity portion is at a ratio of 2:1 to the interval low-intensity portion of the training. For example, a HIIT session can be as basic as a 60 second sprint, followed by a 30 second jog, then repeating as needed (usually anywhere from 4 to 10 cycles).

Why HIIT?

In addition to being an effective fat-burning method, most importantly for runners HIIT training improves VO2 max and increases performance without an increase in mileage. In addition, an interval training session will generally take less time to complete than a moderately-paced run session.

Implementing HIIT into your training

The easiest way to incorporate HIIT into a training routine is to find a track. Run 800 meters (2 laps of a standard track) at a near-max intensity pace. Then jog for 400 meters (one lap). The first time you do this training, repeat the 2:1 ratio four times. Every subsequent week, increase it by one additional interval. The best way to fit this into your weekly training is on a day not scheduled for a long run or immediately following a long run.

photo via thetorpedodog