What are "intervals"?• Running intervals simply means running a  relatively short but intense distance• You utilize varyin...
Why run intervals?• Running intervals means you keep  pushing yourself out of your  comfort zone• Intervals mean you push ...
What are the benefits of interval      training workouts? • Efficient use of time: pack the same effort   into a vastly sh...
How to run intervals• Running intervals is not difficult!• The key step is to have faith in the process• Selecting an inte...
How to run intervals•   Next, set your intervals! Do this by distance or time, depending on how you set your total run tim...
How to run intervalsIt makes very little difference which  method, and which variables, youset: the most important thing i...
Frequency of Interval Runs      • The number of interval runs you will        want to take each week will depend        on...
Getting Back Into ItIllness and other catastrophes of life can conspire to setback your plans for a performance boosting H...
Integrate interval training with      marathon training• Once you’ve settled into a groove with your  interval training, y...
Integrate interval training with      marathon training• To do this, run one "distance" run a week (most  do this at the w...
Integrate interval training with      marathon trainingRemember – expended energy results in greaterenergy reserves and pe...
Running intervals: final advice  and things to remember• Running with others: this doesnt really work  with HIIT – everyon...
Run to be FitHigh Intensity Interval Training Guide written by          Warren Lee Beck of Realm5Check out our other runni...
High intensity interval training
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High intensity interval training

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What is HIIT, or High Intensity Interval Training? Put simply, it simply means running a relatively short but intense distance, and alternating with recovery intervals - then repeating until the target distance or time has been reached!

Your body adjusts to any exercise routine quickly and high-intensity interval training workouts increase your endurance and health and fitness levels because they keep your body "guessing".

HIIT is an incredibly effective method of losing weight. The intense intervals really get the heart rate pumping, which results in increased cardiovascular fitness and fat burning. HIIT is also a more efficient way to exercise than long distance running or cycling - burn more calories in less time!

Find out all about HIIT with our presentation.

http://www.realm5.com/high-intensity-interval-training/


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High intensity interval training

  1. 1. What are "intervals"?• Running intervals simply means running a relatively short but intense distance• You utilize varying speeds for set times or distances, alternating between intense and recovery• Your body adjusts to any exercise routine quickly• High-intensity interval training workouts increase your endurance and health and fitness levels Download Running Music and Books on Running
  2. 2. Why run intervals?• Running intervals means you keep pushing yourself out of your comfort zone• Intervals mean you push yourself every few minutes, thus packing more effort into a shorter run• You therefore burn more calories – and more fat! Download Running Music and Books on Running
  3. 3. What are the benefits of interval training workouts? • Efficient use of time: pack the same effort into a vastly shorter run, and still come out fitter for it - with vastly improved energy levels • Increases anaerobic and aerobic fitness: it has been proven in many a study that intermittent high-intensity interval training workouts improve both anaerobic and aerobic capacity Download Running Music and Books on Running
  4. 4. How to run intervals• Running intervals is not difficult!• The key step is to have faith in the process• Selecting an interval workout cycle that both works for you AND pushes you is important• First, set a short distance or time for the run duration – make sure you stick to it each run!• For example: 20 minutes or 3 miles (depends on your current fitness level) Download Running Music and Books on Running
  5. 5. How to run intervals• Next, set your intervals! Do this by distance or time, depending on how you set your total run time. For example: – Run 1/2 mile at an “easy” pace (say 50% of maximum effort), then 1/4 mile at 75% of maximum effort, then rest for 1/2 mile (easy, comfortable pace) and repeat until set distance is completed progressing, when fitness levels allow, to: – Run 1/2 mile at an “easy” pace (75% of maximum effort), then 1/4 mile at 100% of maximum effort, then rest for 1/2 mile (gentle pace) and repeat until set distance is completed - OR - – Run 5-6 minutes at a warm-up pace (50% of maximum effort), then 30 seconds at 75% of maximum effort, then rest for 1/2 mile (easy-going pace) and repeat until set distance is completed progressing, when fitness levels allow, to: – Run 5-6 minutes at a moderate pace (75% of maximum effort), then 1 minute at 100% of maximum effort, then rest for 1/2 mile (light jogging pace) and repeat until set distance is completed Download Running Music and Books on Running
  6. 6. How to run intervalsIt makes very little difference which method, and which variables, youset: the most important thing is that you push yourself continuously. Consistency is the key to aneffective, intense interval workout. Download Running Music and Books on Running
  7. 7. Frequency of Interval Runs • The number of interval runs you will want to take each week will depend on your own fitness levels and goals • Around 3 runs a week is the magic number • Running intervals is a science: and that science dictates that you have to keep the momentum up between each runs Download Running Music and Books on Running
  8. 8. Getting Back Into ItIllness and other catastrophes of life can conspire to setback your plans for a performance boosting HIIT schedule. That is just the way it goes sometimes. The important thing is to not get frustrated by these kind of setbacks, and if you have to take acouple of weeks off from interval training, take yourtime to get back into your HIIT method gently, from the beginning, once time allows again. Download Running Music and Books on Running
  9. 9. Integrate interval training with marathon training• Once you’ve settled into a groove with your interval training, you can easily combine this exercise with marathon training• This should help achieve better fitness levels, whilst still increasing your distance capability.• This will probably result in a better finish time for the actual race, if all goes to plan on the day! Download Running Music and Books on Running
  10. 10. Integrate interval training with marathon training• To do this, run one "distance" run a week (most do this at the weekend when there is more time)…• …and two or three interval runs during the week.• For every distance run, increase your distance incrementally, as per your marathon training schedule.• For the interval training runs, work on increasing the amount of effort and energy you can apply for each “fast” intense interval period. Download Running Music and Books on Running
  11. 11. Integrate interval training with marathon trainingRemember – expended energy results in greaterenergy reserves and performance times the next time you train – as long as you keep your training consistent! You should be able to increase your pace, stamina and distance capabilities using this intense, combined training approach. Download Running Music and Books on Running
  12. 12. Running intervals: final advice and things to remember• Running with others: this doesnt really work with HIIT – everyone has different thresholds. Keep it solo!• Diet: there is no one recommended diet for HIIT. For some general guidance, go here.• Treadmill: this is a great way to avoid bad weather and time your intervals precisely• Recovery: always make sure your recovery intervals are sufficient: walk if you must! Download Running Music and Books on Running
  13. 13. Run to be FitHigh Intensity Interval Training Guide written by Warren Lee Beck of Realm5Check out our other running tips and guides at: http://www.realm5.com Consult a physician for a health check when beginning a new training regime, especially a high intensity one. Download Running Music and Books on Running
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