Well, it’s Thursday and that means that last night marked my second high intensity interval training workout with my teammates from the University of Toronto soccer program.

1. High Intensity Interval Training Program - Week #2
Well, it’s Thursday and that means that last night marked my second
high intensity interval training workout with my teammates from
the University of Toronto soccer program.
Did you get a chance to try last week’s high intensity interval training
session?
Well, even if you didn’t, let me tell you that last night’s cardio routine
was a killer! And in a good way. It's a wonderfully humid evening and
the combination of pouring sweat and a tremendous endorphin rush
made for quite the euphoric high - I couldn't get to sleep until 1am.
If you’re not sure how to incorporate these cardio routines into your
running schedule – it’s pretty simple. Do 2-3 of these high intensity
interval workouts per week and you’ll be flying!
Here’s the high intensity interval training program that we followed. I’ll
explain the rationale in a second.
INTERVAL TRAINING PROGRAM
Warm-up: 4 x 400m @ talk test pace (with 5 minutes of dynamic
stretching)
Interval#1: 50m @ 100% : 100m @ 65% x 6 = 900m
Recovery Lap: 1 x 400m (light jog or walk)
Interval #2: 100m @ 100% : 200m @ 65% x 6 = 1800m
Recovery Lap: 1 x 400m (light jog or walk)
Interval #3: 200m @ 100% : 200m @ 65% x 3 = 1200m

2. Total distance: 6300m (1500m run at 100%)
Wow! I just got tired from writing that workout. Believe me it is a
challenging run training workout.
Last week’s high intensity interval training routine featured a work to
rest ratio of 1:3 allowing us to recover slightly longer. But last night
we reduced the recovery time so that that ratio become 1:2 (except
for the final 200m intervals which were 1:1 ratio).
The goal of this session was to continue developing aerobic power and
cardiovascular endurance without producing much lactic acid. Having
said that, interval #3 was a fun addition which was meant to simply
finish us off – there definitely was some lactic in the muscles by that
point.
Now, if you’re a runner doing 5k training or 10k training or an athlete
training for a particular sport, then this high intensity interval training
is a must. As you can see from the numbers we spent roughly 25% of
the total distance at 100% of our max – that’s a full 1500m at 100%
sprint. That’s what’s so wonderful about interval training – it allows
you to work at your maximum because you break it up into bouts of
high intensity and low intensity – or sprint and jog.
Give this workout a shot and stay tuned for next week’s interval
training program.
YURI
P.S. Share your experiences with this OR last week's interval training
workout - simply post your comment and tell us how it went.
P.P.S. Click here to see last week's interval training workout

3. YOU'LL LIKE THESE INTERVAL TRAINING ARTICLES:
Interval Training Workouts for
Maximum Fitness and Fat Loss Results
Top 10 Reasons to Use Interval
Training
Interval Training for Runners