Best way to improve mile time . . .

[RedT]

is it HIIT?

I've run two 5Ks in the past two months and ran 26:36 and 26:38. I really want to break 25 minutes (even if it is only 24:59 ) but clearly not improving at all. It's right at about 7mph according to my math.

If HIIT is the way to go, on the treadmill how fast should I be running in the ball$ to the wall intervals and how fast during the rest intervals and at what sort of incline?

Thanks so much.

 

[klink31]

Join the Military

is it HIIT?

I've run two 5Ks in the past two months and ran 26:36 and 26:38. I really want to break 25 minutes (even if it is only 24:59 ) but clearly not improving at all. It's right at about 7mph according to my math.

If HIIT is the way to go, on the treadmill how fast should I be running in the ball$ to the wall intervals and how fast during the rest intervals and at what sort of incline?

Thanks so much.

Join the Army or the Marine Corps.

 

[dswithers]

Usually the high intensity interval is the time it takes to cover anywhere from 100 yards to 1/4 mile, so 15 seconds to 2 minutes. There is a lot of debate on what is the ideal high intensity interval, but I would start with 15 seconds and work up to around 30 seconds. Any more than that and IMHO you can't really do an all out sprint, unless you are a world class athlete. Treadmills are extremely difficult to do an all out sprint on, especially the speeding up and slowing down part, if you can run outside it is much easier (and safer) to do proper HIIT.

Since your goal is to improve time in long distance running you also should probably do at least one long slow run per week of at least 2 times your race distance, so 10K in your case.