Interval training…and why you should do it!

HIIT running workouts

According to google, “High-intensity interval training (HIIT) describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest.”  HIIT workouts are all over FB, Instagram, Fitness Blogs, Snapchat, Magazines, etc.  Well, there is a reason for that….FAST RESULTS!  I’m also a big fan of them and incorporate many HIIT sessions into my marathon training, I just call them sprints 😉 . These workouts are not only great for helping to improve PRs (personal records), but also in tightening up that body!  Say “Hello” to that new bikini you’ve been eyeing up!!!!  Hey it is summer time 🙂

I’ve spent the last two days doing different sprint workouts and when I woke up this morning, I felt a little sore and already a little tighter ;)!  Can’t wait for tomorrow … lol!  Here are 5 different HIIT running workouts that I’ve done.  Feel free to use these as an idea/base and adapt them to your fitness level!  Let me know which ones you tried and how it went and as always, HAPPY RUNNING!!!

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St. Georgen half marathon 02.07.16

HIIT workout 1: (I did this yesterday!)

  • 1 mile jog
  • 16 x 200 meter sprints with 200 meter jog/walk recoveries in between
  • 1 mile jog

HIIT workout 2: (I did this today 🙂 ***taken from @nikerunning)

  • 1 mile jog
  • 3 x 400 meter sprints, each one faster than the last with 60 seconds recovery time (RT)
  • 3 x 200 meter sprints, each one faster than the last with 60 seconds RT
  • 4-5 minutes to regroup and prepare for the second part
  • 2 x 400 meter sprints with 60 seconds RT
  • 1 x 200 meter sprint with 90 seconds RT
  • 1 x 400 meter sprint as fast as you can, 3 minutes RT
  • 1 x 200 meter sprint, 2 minutes RT
  • 1 x 200 meter sprint as fast as you an
  • 1 mile jog

HIIT workout 3:

  • 1 mile jog
  • 4 x 800 meter sprints with 400 meter RT
  • 1 mile jog

HIIT workout 4: (longer intervals-key for marathon training)

  • 1 mile jog
  • 5 x 1000 meter (1K) at a 10K pace or if you don’t know it at 80% with 200 meter RT
  • 1 mile jog

HIIT workout 5:

  • 1 mile jog
  • 3 x 1600 meter (1 mile) at a 10K pace or 80% with 400 meter RT
  • 1 mile jog

 

GET IT DONE!!!!

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