I coach an XC team. We add a variation to this during warm-up or in the middle of runs. I call the workout my secret weapon. I feel it helps the runners get faster.I have done this for three-plus years.
On https://www.mcmillanrunning.com/ it shows your Lactace treshhold pace for your current fitness level and your vV02 (vO2 max). its good for lactate threshhold and tempo runs that every running book talks about. Its on the calculator and has the best calculator i could find online. But i don't understand what 63 Vo2 max means. vVO2 is mL/kg/min. But in the other video he said its the max amount of air your lungs can take in in 2 minutes, but it seems the measurement is the most amount of air you can possibly take in for 1 minute. Also I heard its not the best predictor of your max performance.
It seems HIIT makes you breath very hard but not work your legs hard to get a training effect on your lungs i guess. I'm unsure if this is better than just increasing weekly average mileage or not. The only time i did very low time rests of 10 or 15 seconds is in the mile training on the 4th week or 5th where you do 15 second recovery for 4 400's. HITT also reminds me of Emil Zatopeks 6 100 meter sprints with low recovery that he did before he did 6 200s and 20 400's. He won gold medals doing 100s and 200s and 400s over and over and over, it doesn't resemble the 20 400s hes famous for but is similar to the 100s especially and the 200s a little to get that Lung vV02 training.
How often would you perform this (every 10 days, 2 weeks?) in your marathon training cycle? I'm assuming this would be introduced after your base block is complete.
Long before i started running, about 15 years ago, i used to do HIIT on the arm ergometer, elliptical and bike in our local gym.. the coach who showed me these exercises told me to do HIIT only about once to maximum twice a week as they are really strenuous, but he forgot to tell me (or maybe i didn't really notice) that i should choose only ONE of the 3 on any specific day .. so i started out doing HIIT on all 3 devices (next to weight training) and was obviously completely exhaused after each of these days.. i managed to do this for about 3 weeks until i really started to feel the overtraining.. in our next coaching session i mentioned that this was too hard for me, and when i explained what i did exactly, he apologized and was actually surprised that i managed to keep this up for such a long time..
when I'm finishing an easy run or a long run and I still have more stamina in the box I usually end up with 600meters at 97% my speed. A speed where I still keep good running form and I go until I fail lacking oxigen. Does that count as HIIT?
Tq coach nate
I coach an XC team. We add a variation to this during warm-up or in the middle of runs. I call the workout my secret weapon. I feel it helps the runners get faster.I have done this for three-plus years.
On https://www.mcmillanrunning.com/ it shows your Lactace treshhold pace for your current fitness level and your vV02 (vO2 max). its good for lactate threshhold and tempo runs that every running book talks about. Its on the calculator and has the best calculator i could find online. But i don't understand what 63 Vo2 max means. vVO2 is mL/kg/min. But in the other video he said its the max amount of air your lungs can take in in 2 minutes, but it seems the measurement is the most amount of air you can possibly take in for 1 minute. Also I heard its not the best predictor of your max performance.
It seems HIIT makes you breath very hard but not work your legs hard to get a training effect on your lungs i guess. I'm unsure if this is better than just increasing weekly average mileage or not. The only time i did very low time rests of 10 or 15 seconds is in the mile training on the 4th week or 5th where you do 15 second recovery for 4 400's. HITT also reminds me of Emil Zatopeks 6 100 meter sprints with low recovery that he did before he did 6 200s and 20 400's. He won gold medals doing 100s and 200s and 400s over and over and over, it doesn't resemble the 20 400s hes famous for but is similar to the 100s especially and the 200s a little to get that Lung vV02 training.
140% doesn't make sense to me. How can you run it higher than 100%?
Just started my own channel based on ultra running. If you could go show me some love that would be huge.
Run happy!
3:28 20 seconds running and 10 seconds resting
The ACSM metabolic equation was designed to calculate oxygen consumption and energy expenditure of a given exercise.
VO2 = Horizontal Component + Vertical Component + Rest
Horizontal component = cost of horizontal motion
Vertical component = cost of ascent
VO2 = 0.2 (Running speed) + 0.9 (Fractional grade) (Running Speed) + Rest
Because the treadmill was at a flat grade (0%) we can remove the vertical component
VO2 = 0.2 (Running speed) + Rest
We can remove rest from the equation because we are also consuming the baseline oxygen consumption required for homeostasis
If your VO2 max is 50 ml/kg/min (measured or predicted)
50 ml/kg/min / 0.2 ml /kg/min = 250
The conversion factor that we used to get MPH is 26
250 / 26 = 9.61 MPH
Really helpful. Thank you.
That's 19 kilometers per hour. I feel sick.
Thank you
How often would you perform this (every 10 days, 2 weeks?) in your marathon training cycle? I'm assuming this would be introduced after your base block is complete.
Awesome, coach Nate!
Long before i started running, about 15 years ago, i used to do HIIT on the arm ergometer, elliptical and bike in our local gym..
the coach who showed me these exercises told me to do HIIT only about once to maximum twice a week as they are really strenuous, but he forgot to tell me (or maybe i didn't really notice) that i should choose only ONE of the 3 on any specific day .. so i started out doing HIIT on all 3 devices (next to weight training) and was obviously completely exhaused after each of these days.. i managed to do this for about 3 weeks until i really started to feel the overtraining.. in our next coaching session i mentioned that this was too hard for me, and when i explained what i did exactly, he apologized and was actually surprised that i managed to keep this up for such a long time..
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Pak joko
I like 30/20/10's …..
30 secs of trot….20 sec of run….10 secs Sprint
4 sets
2 mins trot
Repeat 3 to 4 times
(18 to 24 mins total + 5 mins warm up and cool down….30 min
That's my VO2 workout….once a week in my prep period
Looks scary with that purr!! Someone with a 65 , this this easy peasy
Better if you go to track. Sprint the straight away and walk the curves
I feel like most people would get hurt doing this
Very insightful and useful information and demonstration
Why is his shirt backwards?
when I'm finishing an easy run or a long run and I still have more stamina in the box I usually end up with 600meters at 97% my speed. A speed where I still keep good running form and I go until I fail lacking oxigen. Does that count as HIIT?