Run to be Fit

High Intensity Interval Training:Boost Your Metabolism

• Running intervals simply means running a relatively short but intense distance

• You utilize varying speeds for set times or distances, alternating between intense and recovery

• Your body adjusts to any exercise routine quickly• High-intensity interval training workouts increase

your endurance and health and fitness levels

What are "intervals"?

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• Running intervals means you keep pushing yourself out of your comfort zone

• Intervals mean you push yourself every few minutes, thus packing more effort into a shorter run

• You therefore burn more calories – and more fat!

Why run intervals?

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• Efficient use of time: pack the same effort into a vastly shorter run, and still come out fitter for it - with vastly improved energy levels

• Increases anaerobic and aerobic fitness: it has been proven in many a study that intermittent high-intensity interval training workouts improve both anaerobic and aerobic capacity

What are the benefits of interval training workouts?

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• Running intervals is not difficult!• The key step is to have faith in the process• Selecting an interval workout cycle that both

works for you AND pushes you is important• First, set a short distance or time for the run

duration – make sure you stick to it each run!• For example: 20 minutes or 3 miles (depends

on your current fitness level)

How to run intervals

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• Next, set your intervals! Do this by distance or time, depending on how you set your total run time. For example:

– Run 1/2 mile at an “easy” pace (say 50% of maximum effort), then 1/4 mile at 75% of maximum effort, then rest for 1/2 mile (easy, comfortable pace) and repeat until set distance is completed

progressing, when fitness levels allow, to:– Run 1/2 mile at an “easy” pace (75% of maximum effort), then 1/4 mile at 100% of maximum

effort, then rest for 1/2 mile (gentle pace) and repeat until set distance is completed- OR -

– Run 5-6 minutes at a warm-up pace (50% of maximum effort), then 30 seconds at 75% of maximum effort, then rest for 1/2 mile (easy-going pace) and repeat until set distance is completed

progressing, when fitness levels allow, to:– Run 5-6 minutes at a moderate pace (75% of maximum effort), then 1 minute at 100% of

maximum effort, then rest for 1/2 mile (light jogging pace) and repeat until set distance is completed

How to run intervals

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It makes very little difference which method, and which variables, you

set: the most important thing is that you push yourself continuously.

Consistency is the key to an effective,

intense interval workout.

How to run intervals

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• The number of interval runs you will want to take each week will depend on your own fitness levels and goals

• Around 3 runs a week is the magic number

• Running intervals is a science: and that science dictates that you have to keep the momentum up between each runs

Frequency of Interval Runs

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Illness and other catastrophes of life can conspire to setback your plans for a performance boosting HIIT schedule. That is just the way it goes sometimes.

The important thing is to not get frustrated by these kind of setbacks, and if you have to take a couple of

weeks off from interval training, take your time to get back into your HIIT method gently, from the

beginning, once time allows again.

Getting Back Into It

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• Once you’ve settled into a groove with your interval training, you can easily combine this exercise with marathon training

• This should help achieve better fitness levels, whilst still increasing your distance capability.

• This will probably result in a better finish time for the actual race, if all goes to plan on the day!

Integrate interval training with marathon training

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• To do this, run one "distance" run a week (most do this at the weekend when there is more time)…

• …and two or three interval runs during the week. • For every distance run, increase your distance

incrementally, as per your marathon training schedule.

• For the interval training runs, work on increasing the amount of effort and energy you can apply for each “fast” intense interval period.

Integrate interval training with marathon training

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Remember – expended energy results in greater energy reserves and performance times the next

time you train – as long as you keep your training consistent!

You should be able to increase your pace, stamina and distance capabilities using this

intense, combined training approach.

Integrate interval training with marathon training

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• Running with others: this doesn't really work with HIIT – everyone has different thresholds. Keep it solo!

• Diet: there is no one recommended diet for HIIT. For some general guidance, go here.

• Treadmill: this is a great way to avoid bad weather and time your intervals precisely

• Recovery: always make sure your recovery intervals are sufficient: walk if you must!

Running intervals: final advice and things to remember

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High Intensity Interval Training Guide written by Warren Lee Beck of Realm5

Check out our other running tips and guides at:http://www.realm5.com

Consult a physician for a health check when beginning a new training regime, especially a high intensity one.

Run to be Fit

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