HIIT (High Intensity Interval Training) for running...

MereMe

Has anyone tried the Tabata method for HIIT? I read that doing this should increase speed and endurance of your wourkout.

My w/o partner and I jog 5 miles 3 times a week and completed this 4 minute span this morning prior to our run. I think I almost died. It was very tough and we could only jog a mile or so afterward and had to walk from there. Anyone else have this issue?

Advice, please!

MereMe

Details of the Tabata Method are:
Tabata Method - A popular regimen based on a 1996 study uses 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). Tabata called this the IE1 protocol. In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state (70% VO2max) training 5 times per week. The steady state group had a higher VO2max at the end (from 52 to 57 ml/kg/min), but the Tabata group had started lower and gained more overall (from 48 to 55 ml/kg/min). Also, only the Tabata group had gained anaerobic capacity benefits.

All that to say:
* 10 second prep
* 20 seconds of pushing yourself to the max in exercise of choice
*10 second rest or slow down
-repeat 20/10 intervals (8) times

Vegan_Chick

HIIT is great for running but you might want to wait until the end of your run because yes you will feel like you are dying after doing them! But it does get easier if you keep at it.

arc918

I think it depends what your goals are. That's certainly looks like a tough workout.

As a runner who is mostly focused on half marathon & marathon training, I'll stick with my half miles repeats and mile repeats.

scottb81

In running lingo those are called strides and are highly recommended a couple of times a week at the end of a run. The only difference is that strides are not as rigidly structured.

They help keep the fast twich muscles awake and ready to go.

bahacca

In running lingo those are called strides and are highly recommended a couple of times a week at the end of a run. The only difference is that strides are not as rigidly structured.

They help keep the fast twich muscles awake and ready to go.

TABATA and HIIT are NOT strides. Strides are aerobic interval training. TABATA and HIIT are anaerobic--going to your MAX repeatedly with very little breaks in between.
http://www.brinkzone.com/training-programs/hiit-training-are-you-really-doing-it/
For the OP, on days I do HIIT, I do nothing else. If you try to run 5 miles and THEN do them, you are in no way going to be able to perform at the level necessary to make TABATA/HIIT highly effective. I currently do the 16 minute 1:30/:30 HIIT intervals. Over time, I plan to work my way to TABATA-:10/:10 intervals for 4 minutes. Is the reason you want to do more those days is you feel 4 minutes and you are "cheating" if you don't do more those days?

arc918

In running lingo those are called strides and are highly recommended a couple of times a week at the end of a run. The only difference is that strides are not as rigidly structured.

They help keep the fast twich muscles awake and ready to go.

I guess that's true. I never thought of my strides as HIIT, they are just strides to me.

I certainly rest (run easy) for at least a minute in between my strides. Again makes sense when your goal is to get the fast twitch going wihout trashing the slow twitch.

MereMe

In running lingo those are called strides and are highly recommended a couple of times a week at the end of a run. The only difference is that strides are not as rigidly structured.

They help keep the fast twich muscles awake and ready to go.

TABATA and HIIT are NOT strides. Strides are aerobic interval training. TABATA and HIIT are anaerobic--going to your MAX repeatedly with very little breaks in between.
http://www.brinkzone.com/training-programs/hiit-training-are-you-really-doing-it/
For the OP, on days I do HIIT, I do nothing else. If you try to run 5 miles and THEN do them, you are in no way going to be able to perform at the level necessary to make TABATA/HIIT highly effective. I currently do the 16 minute 1:30/:30 HIIT intervals. Over time, I plan to work my way to TABATA-:10/:10 intervals for 4 minutes. Is the reason you want to do more those days is you feel 4 minutes and you are "cheating" if you don't do more those days?

Well I don't feel as though I am cheating ( I workout every day with strength training and cardio). I guess I had no idea HIIT with running would be so difficult. I do HIIT with TurboFire sometimes and can still workout without being so exhausted. I completed this HIIT before my run....

So is your opinion that I should do the Tabata training on my non running days? i run 3 days a week and can alternate them...