HIIT ideas for a runner?

Sprint, slow down, sprint, slow down, ...

OP - I think you might be using the term HIIT to mean something different to actual HIIT.
Maximal effort sprints would be HIIT for a runner.

Do you mean just non-maximal effort interval training or circuit training perhaps?

(I don't do HIIT as it's massively fatiguing and inappropriate for my training plan, I do a lot of interval training on a bike though, anywhere between 3 and 10min intervals depending on intensity.)

I would suggest focusing on cross training that can help with running. Just doing some random internet 'HIIT' program may or may not be beneficial. Doing something like Iron Strength will be without a doubt. Of course if you dislike your training you won't do it so find something else you enjoy. I sometimes do yoga, cycle alot, sometimes martial arts, iron strength, and lift (not all at the same time).

HIIT (High Intensity Interval Training) is just an exercise pacing strategy. The classic HIIT definition is some form of max effort/easy effort cardio sequence. These days, trendy trainers seem to use it to refer to high-paced calisthenics, weight circuits, or "functional fitness" exercises (tire flips, sledge-hammering stuff, battle ropes, etc.).

In the general sense, any exercise that can be done at max effort can be part of a HIIT-paced workout. So, pick a workout you can tolerate. You've already ruled out cycling and crossfit. I like rowing, but getting the right kind of coaching/instruction to be effective at it (even just on machines) can be tough (many trainers do it wrong).

Don't do real HIIT more than once a week: It's exhausting, and not helpful fitness-wise to do many times a week. Personally, I'm a skeptic of high-paced weight circuits, calisthenics, or some functional fitness things, especially if one is new to that style of exercise at a slower pace: There's much more risk of bad form, therefore injuries.

Martial arts, ones that include sparring, are a good way to increase pain threshold. Not a solo exercise, though. You could consider taking a few lessons to learn good striking/kicking form so you don't injure yourself, then working with a heavy bag. Ouch is available there, for sure.

Are you following a formal training program with your running, one that's aimed at the goal of increasing speed?

Getting stronger (i.e., strength training) increases ability to increase speed in other sports (I row, not run; strength training can help speed there).

RunnerGirl238 wrote: »

Awesome suggestions and so knowledgeable, yall. I guess I mean HIIT as a way to increase endurance and pain threshold. I'm a long distance runner and would love to increase speed without increasing running days.

If you figure out how to do that write a book. I'll buy it.

Interval sprints as suggested but also incline sprints.

In that case, cycling or swimming.

Reducing 5K time depends on your current mileage and how that's split up over the week.

I am a runner and the past year turned to HIIT. I find the only HIIT I can do is 20 seconds on and 10 seconds off or straight through, Anything longer then 10 second rest, I get bored. The life of a runner is the simple fact we have one speed and that is GO! Try Millionaire Hoy! He is paid subscription but his workouts are amazing! Good luck!

pierinifitness wrote: »

A Tabata workout 8 rounds of 20 seconds max effort and 10 seconds recovery is probably HIIT at its extreme. Believe the research that used this 4 minute workout used sprints but burpees would be equally as challenging.

This.

A while back I would pick a "landmark" in my local park (a bench usually), then I would sprint for 20 seconds, and then spend 10 seconds recovering, and marking where I'd run to. Then 20 seconds sprinting back to the landmark, and repeat 3 more times, trying to get as close to my original mark as possible on the way out, spending 10 seconds getting ready to set off from my mark, and then 20 sprinting back...

Not especially pleasant to be honest.

AnnPT77 wrote: »

In the general sense, any exercise that can be done at max effort can be part of a HIIT-paced workout. So, pick a workout you can tolerate. You've already ruled out cycling and crossfit. I like rowing, but getting the right kind of coaching/instruction to be effective at it (even just on machines) can be tough (many trainers do it wrong)... There's much more risk of bad form, therefore injuries.

I agree with all of this.

I have 30 mins of gym access a day, and on an average of 2 days part of my workout will be 5 rounds of 30 seconds rowing at 1:30.00 splits or lower, interspersed with 30 seconds rest. Again, being HIIT, it's not very enjoyable. And I definitely agree about the higher risk of injury. I have pulled muscles in my back, and damaged my sciatic nerve doing this, and so I am always sure to be fully focused and braced throughout the routine.