help with HIIT for my runs

[skyline_350gt]

i live in a pretty flat area. i need to get my 1.5 mi run time down from 11:29 to around 10:00. and my 4 mile run down to 25 minutes.
i know i need to build my cardio i seem to fall off. not keeping a steady pace. but my main focus right now is my 1.5 mi run. i have access to a regular tranck and a 3 mile track that the marines use for. their PT. any one that can help me make a routine? i dont really know how to go at this HIIT stuff but i woudl like to try it.

I dont know how far to sprint, and jog or any of that.

little help. if anyone need some info about me to help outwith this feel free to ask. i would liek to reach my goal by the end of the month. shouldn't be too hard i went from 12:43 to 11:29 in 2 weeks. maybe i shoudl just keep at what i was doing but my body was getting so worn out i was running everyday. thanks

 

[sparrow]

Don't run everyday. Its not necessary and will hinder your goal (as weird as it sounds). Shoot for an every other day routine. Example: do HIIT intervals on a Monday, tempo run wednesday, HIIT Friday, easy run Saturday or Sunday.
Start HIIT with 1 min as fast as you can go followed by 1-2 min recovery jog..over and over for your distance. Increase the time of sprinting as you feel ready (go for 2 min sprint, 1 min recovery) Tempo runs could be repeats on a track, like 400-800 meters at goal pace followed by recovery walk or jog. Eventually your body will get used to pushing the threshold and adapt to these faster workouts. You will not achieve this if you run everyday, or don't rest properly on rest days or easy runs. Quality, not quantity.