HIIT
Cardiovascular system
Hamstrings
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Running
Interval Run
Structured repeats at 5K pace or faster with jogging recoveries in between. Interval sessions sharpen speed and push your aerobic ceiling higher than steady running alone.
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Suggested use
Sets
5
Distance
800 m
Rest
2m 00s
Running
Intermediate
Cardio
Endurance
Gait
Muscles worked
Primary
Cardiovascular system
Secondary
Quads
Hamstrings
Glutes
Calves
Hip flexors
Equipment
Track or road
How to do it
- Warm up with 10-15 minutes of easy jogging plus drills such as a-skips and a few strides.
- Run 800 meters at a hard but repeatable effort — around 8 out of 10, close to your 5K race pace.
- Stay tall with a quick cadence; your last repeat should look like your first.
- Recover with about 2 minutes of very easy jogging or walking between repeats.
- Repeat for 4-6 rounds, stopping while your mechanics are still crisp.
- Cool down with 5-10 minutes of easy jogging and walking.
Common mistakes
- Running the first repeat far too fast and limping through the rest.
- Cutting recoveries short so later repeats collapse into sloppy jogs.
- Chasing pace targets on a day when wind, heat or fatigue calls for effort-based running.
- Adding intervals more than once or twice a week without an easy-run base.
Safety first
- Warm up thoroughly — fast running on cold muscles invites strains.
- Finish the session feeling like you had one repeat left in the tank.
- Skip the workout if you are unusually fatigued, unwell or carrying a niggle.
Who should avoid or modify
- Known heart condition, chest pain history or uncontrolled blood pressure — consult a licensed clinician before high-intensity running.
- Recent hamstring, calf, knee or ankle injury.
- Pregnancy — high-intensity intervals often need modification; consult a licensed clinician.
- Stop immediately if you feel chest pain, dizziness or severe shortness of breath.
Breathing and tempo
Breathing: Breathe deeply and freely during the repeats; use slow, controlled breaths on recoveries to bring your heart rate down.
Tempo: Hard but repeatable — even splits across all repeats beat one heroic opener.
Progressions
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