Cardio / Running Intervals (HIIT)
Try It Out
To boost speed for 5k
After a 10-minute warm-up, run 12 x 400m repeats at your 5K pace (if that’s your goal distance), with 30 seconds of easy running in between.
Targeting a 10K?
Do 16 x 400m at 10K pace instead.
The first few reps should feel relatively easy – the second half should be where it gets tougher.
Try a Fartlek Run
To Boost Endurance
To Build Strength
What should I do in-between intervals?
What you do between intensive intervals depends on the purpose of your workout
Standing: This alleviates stress and impact between short, fast reps when you’re building speed and strength. Avoid dropping your hands to your knees, as this could cause light-headedness.
Walking: Newer runners benefit most from walking between repeats of at least 400m – it brings your heart rate down but, crucially, keeps blood flowing to clear waste products.
Jogging: It keeps your heart rate elevated, extends the distance of your workout and simulates late-race fatigue. It is good recovery for most workouts carried out at less than all-out effort.