Recognizing, however, that few of us willingly can or will practice such straining all-out effort, the researchers also developed a gentler but still chronologically abbreviated form of HIIT. This modified routine involved one minute of strenuous effort, at about 90 percent of a person’s maximum heart rate (which most of us can estimate, very roughly, by subtracting our age from 220), followed by one minute of easy recovery. 20 minutes only! #intervaltraining
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Train right with our beginner marathon training plan.
HIT - Three-minute warm-up. Sprint for 20 seconds, rest (walk) for 10 seconds. Repeat the sprint/walk cycle for a total of eight cycles. Alternatively run 2 minutes hard, 1 minute easy. Add stretching, flexibility, and strength training routines for "cool down."
Ward off injuries and improve your performance with these tips on marathon training!