Running Session Revisions

M

MasterAsylum

0
Ok after reading and reading I believe I have concluded HIIT is going to be good for me and I need to start focusing on that part of it a bit.

I am considering a workout setup like this:

Day 1: Steady Speed Running for my distance goal and lowered time in the end.
Day 2: HIIT Beginner(I will probably move up to Intermediate soon but I just wanna be careful here, details below.)
Day 3: Steady Speed Running again.
Day 4: HIIT Beginner
REST
REPEAT

When I say beginner I am looking at the methodology on the HIIT forum sticky with the walk/run/sprint setup. I really don't think I'll stay with this and in all honesty, the way I like to run, I'll probably move up to Intermediate within a week. We'll see how much ass it kicks. I'd like to be on Advanced within 3-4 months max. Again we'll see. I refuse to give up my long runs, its a personal initiative in my life. My only concern is will it be detrimental to my HIIT intent to help lose weight? I know my body will store some fat for the long runs but I feel so WONDERFUL after those runs(Tired but euhporic.) Opinions?
 
have you done a lot of running? because its a good idea to prepare the body for HIIT by running..

btw, how can you say beginner/intermediate/advanced HIIT? the way i understand is, either you give it all or you don't and then its not HIIT... ?
 
Well point made, I was using in reference to the sticky under the HIIT section where there is a beginner/intermediate/advanced format of HIIT approach. The first one is a combination of Walk, Run, Sprint etc. The Intermediate is Sprint Walk Sprint Walk. Then Adv was Run, Sprint, Run, Sprint. I haven't done a LOT of running recently but I have in the past and I feel that this isn't really going to be an issue. I mean ultimately that is subject to change if I get into my first HIIT and find myself incapable of performing but I don't see how this is really fesible. HIIT is taking everything you have into a momentary burst then "rest" then repeat. I've ran enough to feel I can safely perform such an action(I've done similar during my distance running in the past)
 
Are you an experienced runner?

If you are new to running, I'd seriously consider dropping a HIIT session and including another rest day for a few weeks.

I personally structured my running program similar to yours, with my goals being endurance.

My program ran a little like...

Day 1: Low Intensity Steady State 6/9 mile
Day 2: Rest
Day 3: HIIT/Hill Fartleks
Day 4: Rest
Day 5: 3 mile cross country @ 6 min miles.
Day 6: Rest
Day 7: Rest

Maybe its just me, but I am acutely aware of how easy it is to overtrain through running, and how easy it is to pick up niggling contact injuries such as shin splints which take forever to seemingly shake off.

All the best.
 
I've been involved in running based sports since I was 4 years old, I held a strong running routine last year. I know running very well for my exposure to it. I also am VERY aware of when I am pushing myself beyond my limitations on a dangerous level. The way I understand HIIT you shouldn't necessarily be well conditioned for it to work, as long as you can hold a safe form. It just means that your intensity level may not be AS high as another person that does a similar routine. Correct me if I'm wrong but that pretty much makes sense to me. My legs are very strong(Endurance and top performance), my form is fine, my heart is moderate but could use work... I don't plan on going and immediately hitting levels I've never done before and pushing myself until I can no longer handle it and injury myself. Unelss I'm missing something this should be ok for me...
 
I'd say form for sure would be the biggest consideration with regards to injury. I use HIIT as an effective way to help boost VO2 max, similarly with hill sprints and fartleks.

I just worry that people who are inexperienced try to take on too much and end up picking up small injuries that can take a long time to get back from, hence my questions regarding experience.
 
Unfortunately those routines that are listed on the HIIT sticky are not HIIT they are interval training. HIIT requires the high intensity intervals be 100% all out sprints, and no one can maintain their full sprint speed for more than 30 seconds. So you should start your high intensity intervals at around 15 seconds (the length of time an average fit person can maintain a full sprint) and your low intensity intervals around 2 minutes. You know you are doing it correctly if after about 5 or 6 intervals your chest is burning and you feel like puking. When you can complete 8 intervals at those times then gradually increase the high intensity inerval time and reduce the low intensity interval time. But never extend the high intensity interval beyond about 30 seconds. Remember HIIT depends on intensity NOT volume to be effective. No HIIT session should alst more than 20 minutes.
 
Awesome ds, appreciate the response; exactly what I needed to find out!

Fly appreciate the concern and ENTIRELY understand, I've seen plenty of people out for entire seasons because of a stupid training injury in hockey and soccer. Really appreciate the concern, but I think I'm experienced enough to be running properly(no one has said a thing after 15 years, I would assume there would be one person that would say something; no injuries either anywhere from minor to major) and I kinow my physical limitations.

Thank you guys, I'm going to be getting these started next week I believe. Now to get weight training figured out. Oh slight revision I think I am going to do for "getting started"

Mon, HIIT Run
Tues, Weight Training
Wed, HIIT Run
Thurs, Weight Training
Fri, HIIT Run
Sat, REST
Sun, REST

I may start doing my distance runs at some point but I see no point in wasting 40 mins/+ on something that isn't going to be as effective as HIIT for fat loss. I may only do Mon/Wed to start to not push myself too much. We'll see.
 
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