Improve Your Running with the Right Kind of HIIT
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High-Intensity Interval Training (HIIT) is a type of workout that involves short bursts of intense effort followed by rest or low-effort periods. It’s popular among runners because it can boost both endurance and speed in a short amount of time. But did you know that how you structure your HIIT sessions can make a big difference in your results?
A recent study by Dr. Raffaele Mazzolari explored three different ways to prescribe HIIT for distance runners—and the findings can help both serious and recreational runners train smarter.
Three Ways to Do HIIT
The study compared the effects of three HIIT plans on 10K runners:
1. Physiological Method (PHY): This plan was customized using lab tests that measured each runner’s fitness level. The training intensity was set just below their personal limit for maximum improvement in fitness.
2. Race Pace-Based Method (RACE): This approach used each runner’s 10K target pace to guide their intervals. It’s more practical because it doesn’t need any lab tests.
3. Standard Method (STD): Everyone followed the same generic workout plan, without personal adjustments.
All three groups trained for eight weeks, doing two HIIT sessions per week in place of their regular training.
What the Study Found
Each method produced different results:
- PHY gave the biggest boost in fitness. These runners improved their VO₂max the most—a key indicator of heart and lung strength.
- RACE gave the best improvement in race performance. These runners ran faster 10Ks after the training, even though their VO₂max didn’t increase as much as the PHY group.
- STD helped, but not as much. The group doing the same plan saw smaller gains compared to the other two.
In simple terms: personalizing your HIIT workouts makes a real difference—and the best method depends on whether your goal is better fitness or better race times.
What’s the Takeaway for Runners?
If your main goal is to get healthier or boost your overall endurance, then the physiological approach is ideal. But it requires access to lab tests, which aren’t always practical.
If you want to run races faster and prefer a simpler method, training at or slightly above your race pace is a great option. It’s easy to apply and doesn’t require special equipment.
The standard plan still works, especially for beginners or group settings, but it may not give the best results for everyone.
A Simple Trick: Use Peak Speed
Don’t have access to a lab? The study found that using your peak running speed—the fastest pace you can hold for a few minutes—is a useful shortcut. It’s not as exact as full lab testing, but it’s a great middle ground for setting up effective intervals.
Final Thoughts
This research shows that there’s no one-size-fits-all way to do HIIT. Whether you’re training for a 10K race or just looking to get in better shape, picking the right approach to your intervals can help you train smarter, not harder.