[avie]

Hey everyone! I seek advice from all of you!

Basically, i am trying to revamp my cardio workouts to go from a steady state run (i do anywhere between 2.5m to 3.5m normally) to.. Something else! Im kinda debating two options:

(for clarity my speed is about 5.5 mph or so)

1. Upping mileage/increasing speed. I think these two work well together. However, the truth is that i run because it's so so hard for me, and the fact i can do a 5k comfortably makes me really really happy. Not 1% of me daydreams about running one foot further.

2. Moving from a steady state workout to intervals/ hiit (i admit i dont fully know the difference). Ive tried (and really felt like ive pushed myself and gotten an aweome workout wihout any impact on time) this for the last two times at the gym. Ive been doing this as follows: warm up, run my hardest at 7.0mph for 90 seconds, recover at 3.5mph, repeat for a total of six sets, then cool down.

What do you all think? I am open to suggestions!

Ps, i currently do strength training 120 minutes a week for a total of four to five workouts a week. Some weeks get a bonus workout of hot yoga but sadly not as often as i would like!

[luckymommy]

When you recover from your 7.0 run, does your heart rate go back down to 140 beats per minute? It's really important that it comes down before you do the next sprint. Also, it should be a sprint. I started at 7.0, but now, I'm running at 8.0. I only run for one minute and I recover for 1.5 or 2 minutes where I walk at a pace of 3.1. I think it's good at shocking my body and I truly feel my muscles are fully engaged. The goal with HIIT is to get at least 6 sprints, but 8 would be idea. I could be wrong but this is what I know. I don't do the HIIT every time I go to the gym. I think that is too much. I give my body a break and I mix it up with ellilptical workouts and weight training. Don't push yourself too hard or you could get injured. By the way, is that a Lululemon bag in your Avatar? I just love their stuff!

[MariaMaria]

Upping mileage/increasing speed. I think these two work well together.

Every body is different, but most real-life running coaches would suggest that one focus on increasing speed OR distance, not both at one time.

[joyfulloser]

I'd work on increasing mileage to 5m/4 days before increasing my speed. From my experience, speed comes naturally as my body adjusts to a higher mileage base.

[Eliana]

True HIIT can't really be described in terms of MPH. It's based entirely on how you feel. It's about going all-out and doing something you can not sustain for more than 20 seconds at a time. That's HIIT. Maybe that's 7.0. Maybe that's 12.0. It's about your own perceived exertion.

Intervals are awesome too and I think the plan you described is perfect!! Doesn't time go faster when you do intervals this way? I sure find it does!

[LLBoldAsLove87]

Related question... when I do intervals I do 60s at 8 then 60s at 4.5 (working up to 9)... 4.5 is a speed walk for me, is that too fast? Should I be slowing it down to slow my heart rate more? Specifically, luckymommy, what you said makes me question my slow-interval speed.

[avie]

Thanks for the suggestions!! I agree mileage and speed doesnt go together, what i was (unsuccessfully!) trying to say is that now i can run for 45 mins at 5.5kmh, i can work towards running at 6.0mph for 30 minutes.

Im really enjoying the intervals though. I went to the gym this morning amd did 60seconds sprint, 120 seconds walk (7.5 kmh vs 3.2 kmh)

I am going towork a little late tomorrow though soi might try a slightly longer, slower continous run. Its hard to mentally let go of not running continuously!