HIIT Training

[Jamesa87]

Hi All

Never really been into HIIT training but looking to push my 5k to sub 20 from 22 and 10k to sub 45 from 50. Just as a guide for a beginner on HIIT training does the below look ok a couple of times a week

Jog 5k speed - 10 mins

6x1min - Hard run

6x1min - Light Jog

Jog 5k speed - 10 mins

Thanks

[damienair Administrator]

Try out runningfastr.com

They have great training plans on the website.

I’m a long way behind you. But last year I went from 35 min 5K time to 25:36. I did high intensity interval training. I’m aiming to go sub 25 mins this year, but that will be my limit I think. Best of luck.

Damien

[UpTheStanley Graduate10]

My interpretation of HIIT is that it should involve all-out sprinting, which I can only maintain for a max of 10 secs, so I use 30-20-10 jog run sprints - 2 sets of 5 reps is usually enough, with a minute or two jogging between the sets, and 5 minutes jogging before and after. The first 10 seconds of the "jog" phases are usually more of a stagger …..

I would class what you've described as fartlek rather than HIIT - but equally useful for making progress, and your plan for a session looks pretty sensible to me.

Good luck with your sub-20 and sub-45. 23 and 50 would make me ecstatic this year …...