By Michelle Bird, Nov 7 2018 04:14PM
High intensity interval training (HIIT) according to McCall, (2018) is any ‘high-intensity exercise intervals intermingled with periods of lower intensity intervals of active recovery.’ Performing certain explosive types as intervals will improve your Vo2 max, without you having to go for long periods of time.
Here are some examples of suitable Interval training for runners to help improve speed endurance:
Hill Sprints – Run as fast as you can to the top of a hill for about 10-15 seconds and then walk back down take 60 rest and repeat. Aim to build up sets of sprints over a period of time.
Week 1, 10 min warm up - 1 sprint @ 10 seconds - then take a Rest Interval (RI) for 60 seconds - repeat 4 more times - cool down 5/10 mins
Week 2, 10 min warm up - 1 @ 15 seconds with RI @ 60’s - repeat 4 more times - cool down 5/10 mins
Week 3, 10 min warm up - A set is 2 sprints @ 10 seconds with RI of 60’s after each sprint - then rest 2 mins between a set, repeat two more sets - cool down (6 sprints in total).
Week 4, 10 min warm up - 2 @ 15's RI 60’s, rest 2 mins between sets, repeat twice more - cool down (8 sprints)
Week 5, 10 min warm up - 3 @ 10's RI 60’s, rest 2 min between sets, repeat twice more - cool down (9 sprints)
Week 6, 10 min warm up - 3 @ 15's RI 60’s, rest 2 min between sets, repeat twice more - cool down (9 sprints)
Week 7, 10 min warm up - 4 @ 10's RI 60’s, rest 2 min between sets, repeat twice more - cool down (12 sprints)
Week 8, 10 min warm up - 4 @ 10's RI 60’s, rest 2 min between sets, repeat twice more - cool down (12 sprints)
Track Sprints – Similar to hill sprints but use 60 - 100 metres instead.
Skipping - skip fast, pushing the ground from underneath you for 30 seconds, followed by 30 seconds at a slow pace. build up to 10 sets over a few weeks.
Other great general preparation exercises which you can do as intervals:
Any exercise where you push away from the ground will build towards athletic strength and explosive power. Power is ‘the ability to exert a maximal force in as short a time as possible, as in accelerating, jumping and throwing implements…’ (Wood, 2010).
Remember to balance out with pulling strength exercises too:
Make the general preparation exercises as part of your weekly training!
McCall, P. (2018). What is High Intensity Interval Training (HIIT) and what are the benefits?. [online] Acefitness.org. Available at: https://www.acefitness.org/education-and-resources/lifestyle/blog/104/what-is-high-intensity-interval-training-hiit-and-what-are-the-benefits [Accessed 7 Nov. 2018].
Robert Wood, "Fitness and Muscle Power." Topend Sports Website, 2010, https://www.topendsports.com/fitness/power.htm, Accessed 07/11/2018