HIIT and running training. Advice?

hbunting86

Hi

I'm pretty new to running (well, running with mind to complete a race anyway) and rather than just do my usual workout on the treadmill I've been thinking of adding some high intensity interval training to my routine. Would this be beneficial to my overall goal of being able to run distances? I'm training for a 17k at the end of March so would like to be fighting fit by then.

Also in terms of HIIT, what should the ratio of walking:running be?

Thanks
Heather

bahacca

I'm going to be training for a 1/2 in September. I've opted to focus on HIIT and weights for the next 8-12 weeks and then focus more on the 1/2 training.
HIIT will be FABULOUS as it builds muscle endurance as well as prepares your heart for more strenuous stuff than just running at a steady pace. I'd incorporate it 1x a week if your race is that close. REAL HIIT should be done without a ramping of speed(I know on treadmills I've used, it takes several seconds to move the speed up)-it should be like turning on a switch to full throttle, so I opt NOT to do it on a treadmill. I just know that me trying to run full speed and force on a treadmill would spell REALLY bad news, so I do it on a stationary bike. Super easy to just pedal all out as soon as the clock hits.
For times, I personally do a 1:30 slower and then :30 all out and repeat this for 16 minutes. I know there are more hard core versions, like :10 and :10. I actually find that by :20 I'm starting to slow down, so I may adjust my time to be 1:00 and :20 or something. I'd love to work my way to :10/:10-this is usually only done for like 4 minutes, though.