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High-Intensity Interval Training

  • By Linzay Logan
  • Published Dec. 12, 2013
  • Updated Dec. 18, 2013 at 3:10 PM UTC
Photo: Scott Draper/Competitor

3 Variations of HIIT Workouts

Substitute these workouts in place of traditional speed work in a typical run training plan, but reduce or avoid the workouts during a pre-race taper period.

1. TABATA FOR RUNNERS

[ 1 ] COINED BY JAPANESE EXERCISE PHYSIOLOGIST IZUMI TABATA, THIS HIIT WORKOUT IS TRADITIONALLY DONE ON A BIKE, BUT CAN BE EASILY REPLICATED ON THE RUN.

* 10-minute easy warmup run

*20-second hard effort at a runner’s fastest pace he or she can maintain for 10-12 minutes, followed by 10 seconds rest (walking or recovery-paced jogging) that allows the runner to perform the remain- der of the workout at the suggested pace without sacrificing form.

* Repeat eight times

* 10-minute cooldown run

MODIFIED “MONA FARTLEK”

[ 2 ] FOUR-TIME AUSTRALIAN OLYMPIAN AND 2:08 MARATHONER STEVE MONEGHE-TTI COINED THE “MONA FARTLEK” FOR A WORKOUT HE USED IN HIS MARATHON TRAINING IN THE 1990S, AND USATF-CERTIFIED RUNNING COACH THAD MCLAURIN HAS PUT HIS SPIN ON IT FOR A QUICK AND BENEFICIAL HIGH-INTENSITY RUN.

* 10-minute easy warmup run

* 15-second fast run at a runner’s fastest pace he or she can maintain for 10-12 minutes, followed by a 15-second recovery run or walk that allows the runner to perform the remainder of the workout.

* 30-second fast effort, followed by a 30-second recovery jog

* 60-second fast run followed by 60-second recovery run

* 90-second fast run followed by 90-second recovery run

* Repeat intervals three times

* 10-minute cooldown run

STAGGERED HILL REPEATS

[ 3 ] COMPLETING THIS KIND OF WORKOUT ON A HILL INSTEAD OF ON FLAT GROUND HELPS BUILD MORE LEG STRENGTH AND POWER, MCLAURIN SAYS.

* 10-minute easy warmup run

* On a moderate hill that’s at least a half-mile long, run up the incline for 30 seconds at a pace you could maintain for 10-12 minutes on flat ground.

* Walk back down for 30 seconds for a recovery interval, noting that you won’t get all the way back to your original starting point nor will you recover completely.

* Repeat this process until you get to the top of the hill—you will have completed nearly a full mile after 8-12 uphill reps.

* Jog or walk back down to the original starting area and repeat two or three more times depending on fitness level, or for as many times as you can complete each interval at the same pace.

* 10-minute cooldown run

RELATED: Interval Workouts On Competitor.com

This piece first appeared in the August 2012 issue of Competitor magazine. 

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FILED UNDER: Inside The Magazine / Running Injuries / Training TAGS: / / / /

Linzay Logan

Linzay Logan

Linzay Logan is a contributing editor to Competitor magazine.

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