Can anyone help with advice on HIIT for improving cardio on 3 months

gemmi33

Hi all, I have been doing quite a bit of research on HIIT as I am trying to improve my cardio quite a bit. I have 3 months to do this for a running test I have coming up. I would really appreciate it if anyone could offer any advice on this or know of any good workouts especially on the treadmill. I'm currently doing 1 min walking at 3.6 mph to 1 min 7.5 mph and this for me is tough. I do about 5 sets. I know it's poor.

Do you think a big improvement could be made in 3 months with the right practice?? Thank you all

Cherimoose

Describe the running test. Intervals on the treadmill might not be the best approach.

DavPul

Unless it's going to be an internal running test, it's doubtful if you're helping yourself by training for it with an hiit approach.

gemmi33

It the UK beep test. Any tips would be much appreciated

DavPul

Hmmm, funny enough, being good at intervals would probably help someone score higher on that test.

BUT, if you're having difficulty running 1 minute at 7.5, five times, you aren't there yet. Spend some time building up an endurance base by running longer at slower speeds.

gemmi33

It the UK beep test. Any tips would be much appreciated

gemmi33

I'm not to bad a jogging slow for longer, I just need to get my cardio up really. But I'll keep on with the slower pace. Do you think a difference can be made in 3 months?

DavPul

You can say that again

DavPul

gemmi33 wrote: »

I'm not to bad a jogging slow for longer, I just need to get my cardio up really. But I'll keep on with the slower pace. Do you think a difference can be made in 3 months?

Of course

MeanderingMammal

gemmi33 wrote: »

Hi all, I have been doing quite a bit of research on HIIT as I am trying to improve my cardio quite a bit. I have 3 months to do this for a running test I have coming up. I would really appreciate it if anyone could offer any advice on this or know of any good workouts especially on the treadmill. I'm currently doing 1 min walking at 3.6 mph to 1 min 7.5 mph and this for me is tough. I do about 5 sets. I know it's poor.

Do you think a big improvement could be made in 3 months with the right practice?? Thank you all

So what are you doing the MSFT for and what's the three month constraint for? It's a common test for military and police entry, and ongoing fitness testing. What level do you need to achieve?

It's worth bearing in mind that the MSFT isn't an interval run, it's a progression run, starting reasonably slow and working up to as fast as you can sustain. A lot of it is also technique, most dropouts are just after a pace increase,

You need to get off the dreadmill and run in the real, and you need to work on running for a longer period, rather than using something like HIIT. Conventionally runners don't much benefit from speedwork until they're running at least 20-25 miles per week over 3-4 sessions.

In three months you should be able to get to the stage that you can hold your own for the 20 minutes or so needed to get to level 9. But it's more about improving your pace, which is largely about getting in more miles than speedwork.

gemmi33

Hi thanks for replying. I do the test every year for my job, and I do find it difficult where some people just seem to breeze it. I want to be a breeze it person!!! Lol. I don't want to be close to collapsing at the end... I just want to know that I can go in there and do it no problem.

I suppose I like the treadmill because I have one at home, and I know you can't simulate the turns but was hoping that I could increase my cardio by either doing HIIT with an incline or something like that.

I also think I have a mental barrier with the MSFT, I seem to have conditioned myself the fear the bloody thing

MeanderingMammal

gemmi33 wrote: »

I also think I have a mental barrier with the MSFT, I seem to have conditioned myself the fear the bloody thing

Personally I loathe the MSFT, I'd much rather do the 2.4Km run option.

So, get yourself running 5Km in 30 minutes 3-4 times per week and you should be able to pass it reasonably comfortably. If you rack that up to 10Km, not really possible in 3 months, then you should be able to get a good pass.

gemmi33

I'll give it a go, thanks for your help

999tigger

You will fear it less an be more confident if you practice.
I'd agree with above that the treadmill doesnt give you the best way of doing it nor is hiit alone.

If you are serious about wanting to improve then you are going to have to take it seriously and put some effort in both to cover the distances to get your aerobic endurance up as well as pushing it for a bit of anaerobic improvement.

keep doing the exercises 5x a week or even twice a day but for a shorter period and note down the times. You should see improvement if you pace yourself and push it. You can actually buy yourself an interval beeper if you want to replicate it that way. Practice and you will improve. If you cna manage it now then after 3 months training you should be managing it with ease. Its up to you to put the work in consistently and with the right intensity now.

If you are going to go for a run as meandering M points out then practice changing pace and increaseing it every x minutes or every km

For ideas.

http://www.topendsports.com/testing/beep-train.htm

Cherimoose

Agree with the above. I don't have a problem with the treadmill, but periodically run the actual test outside, preferably on the same surface type as the real test. There are beep test apps you can use.

Post your results in 3 months!

ninerbuff

The best way to be ready for it is to perform it as you would that day, etc. Periodically do it (like every couple of weeks). Work on your endurance with continual improvement on duration/speed, but there's nothing like taking on a testing preparedness by doing the actual requirement.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

gemmi33

Thank you all so much for your input and tips, I'm really motivated to do this. I appreciate all of your replies

gemmi33

I've got this test tomorrow, I feel so nervous!! Wish me luck!

Cherimoose

Visualize success.

Let us know how it goes

Nicole3043

Here are few tips to help increase your endurance. Best of luck to you!

http://www.therunnersmark.com/3-ways-to-build-running-endurance/

gemmi33

Hey, well I passed my test with flying colours and even went further than I needed too :-) yay!!! Just goes to show you can do it if you work for it!

I visualised success and then I had it

gemmi33

Thanks Nicole for the link

JuliannaEP

I've always performed better in a race or running in general when I add intervals to my running. Here's a HIIT workout that I've been using these past couple of weeks and I love it! The trick is to find motivation to push it.
http://toneitup.com/2015/09/new-workout-fit-for-fall-hiit/

gemmi33

Thanks Julianna, I really love trying new interval stuff and things to keep me interested, thank you for the link. This time 18 months ago I couldn't even run for 1 minute, then I did C25K and then HIIT and I have improved beyond my wildest expectations. I think I'm hooked now :-)

MeanderingMammal

gemmi33 wrote: »

Hey, well I passed my test with flying colours and even went further than I needed too :-) yay!!! Just goes to show you can do it if you work for it!

I visualised success and then I had it

Well done