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Sep 2013
12:31pm, 10 Sep 2013
662 posts
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Moleshome
High Intensity Interval Training.
Short very high intensity efforts with minimal recoveries. Tabata is one example, 8x 20 seconds of maximal effort with 10 second recoveries.
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Sep 2013
12:34pm, 10 Sep 2013
29,055 posts
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Hills of Death (HOD)
ooook so Reps or Intervals as I call it just v quick
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Sep 2013
12:34pm, 10 Sep 2013
29,056 posts
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Hills of Death (HOD)
and short
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Sep 2013
12:37pm, 10 Sep 2013
16,772 posts
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FR
HIIT is a lot shorter than intervals, HOD, unless I've got it wrong?
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Sep 2013
12:45pm, 10 Sep 2013
29,057 posts
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Hills of Death (HOD)
We do that occassionally at club not sure it works what does peoples think
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Sep 2013
12:48pm, 10 Sep 2013
27,093 posts
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Velociraptor
"Works" as in achieving what?
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Sep 2013
12:49pm, 10 Sep 2013
523 posts
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Revbarbarag
JO, well done on GFA - you will be several hours ahead of me!! I put 5:30 on my application on the basis that, at that time I was doing long runs between 12:30 and 13:00 mins/mile. TBH it was a complete guess, was before I'd learned anything about training pace vs race pace, and in any case 7 months is a long time in the life of someone who's been running less than 6 months!
I'll have a clearer idea of possible time much nearer the event, but I still confidently predict it will be a lot longer than yours 
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Sep 2013
1:00pm, 10 Sep 2013
29,060 posts
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Hills of Death (HOD)
Making you faster V
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Sep 2013
1:11pm, 10 Sep 2013
27,094 posts
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Velociraptor
I thought HIIT was a health fad rather than a getting-fast fad.
There is some evidence that it influences surrogate markers for the development of heart disease, stroke, type 2 diabetes and the like in some people. Whether or not there is evidence that it will make you run faster ... ah, so many Pub Med papers, so little time
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Sep 2013
1:13pm, 10 Sep 2013
763 posts
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Canute
HOD,
HIIT has probably been subjected to more detailed research than any other specific form of training ever. There is strong evidence that it produces improvement in aerobic enzymes, capillary supply to muscles, ability to utilise fats, and ability to pump potassium ions back into muscle cells (probably an important factor in combating fatigue. The evidence for improved performance over distances from 3000m to 10,000m is also strong. Some of the studies have shown superiority over more typical distance training programmes while other show only a similar improvement to that seen with more conventional programs, though with much less time commitment.
However almost all of these studies have been short term studies over a few weeks or months. The question of long term benefits remains to be demonstrated.
As to whether or not it is advisable to include in one’s own training, my personal view is that it might be worthwhile if you monitor the outcome carefully, looking for both evidence of improved performance and also ensuring that there is no appreciable build up of stress. I have employed it for periods of one or two weeks on several occasions and have seen evidence of improvement in aerobic capacity, but have not so far employed it during preparation for a specific race. I have just started two weeks of HIIT (though not as intense as the Tabata protocol referred to above), having just completed 25 weeks of fairly conventional Lydiard style training for a half marathon.
I have been disappointed that this year Lydiard style training has produced a lesser aerobic capacity than I achieved last year. Maybe I just have to accept that I am getting older, but I think it is worth trying a brief period of HIIT to see whether there is still scope for any improvement. I will let you know the outcome in a few weeks time.
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