31 Dec '15, 8am

How to run faster with high intensity interval training:

, the saying goes, you've got to run fast. To stoke speed, most runners do traditional speedwork: aiming for near race pace over distances of 400 meters or more, with recovery periods equal to the length of the repeat (or slightly less). Or you can get fast even faster with supershort, superfast efforts, sometimes referred to as high intensity interval training (HIIT). While HIIT definitions vary, repeats are generally 10 to 60 seconds long, run nearly full out, and are followed by a rest period lasting one to four times the length of the effort (so you're recovered to do the next repeat at the same speed and with good form). Researchers have found the low volume, high intensity approach of HIIT training can boost your speed and fitness. "For the athlete who's already doing intervals," says Martin Gibala, Ph.D., a McMaster University researcher, "upping the intensity with ...

Full article: http://www.runnersworld.com/running-tips/run-faster-with-...

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