High intensity interval training

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
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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!

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


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)

• 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
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



It makes very little difference which
method, and which variables, you
set: the most important thing is that
you push yourself continuously.

Consistency is the key to an
effective, intense interval workout.


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

Getting Back Into It
Illness 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 a
couple of weeks off from interval training, take your
time to get back into your HIIT method gently, from
the beginning, once time allows again.

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!

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.

marathon training
Remember – expended energy results in greater
energy 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.

Running intervals: final advice
and things to remember
• Running with others: this doesn't 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!

Run to be Fit
High Intensity Interval Training Guide written by
Warren Lee Beck of Realm5
Check 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.


High intensity interval training

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