help with an HITT work out.

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skyline_350gt

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i live in a pretty flat area. i need to get my 1.5 mi run time down from 11:29 to around 10:00. and my 4 mile run down to 25 minutes.
i know i need to build my cardio i seem to fall off. not keeping a steady pace. but my main focus right now is my 1.5 mi run. i have access to a regular tranck and a 3 mile track that the marines use for. their PT. any one that can help me make a routine? i dont really know how to go at this HIIT stuff but i woudl like to try it.

I dont know how far to sprint, and jog or any of that.

little help. if anyone need some info about me to help outwith this feel free to ask. i would liek to reach my goal by the end of the month. shouldn't be too hard i went from 12:43 to 11:29 in 2 weeks. maybe i shoudl just keep at what i was doing but my body was getting so worn out i was running everyday. thanks
 
I'm no running expert, but I don't think HIIT is the key to your distance running problems. A friend of mine who is a distance runner hooked me up with some basics that drastically brought my 3 mile time down. The jist was to have 2 alternating workouts, a pace workout and a speed workout.

The pace workout consisted of a about 3 miles of intervals of running at a target speed for 4 times as long (distance) as I would run at a recovery speed. For example, I might run 400 meters at 8.5 MPH, then run 100 meters at 5MPH to recover.

The speed workouts were similar. I'd run 3 miles of intervals running above my target speed 2 times as long as I would run at a recovery rate. For exmaple, I might run 200 meters at 9.5 MPH, then run 100 meters at 5 MPH.

Like I said, I'm no expert, but this helped me a great deal. Good luck.
 
as maverickbu said its not really HIIT you want to be doing its more like interval/fartlek training.

if you want to run 4miles in 25mins thats about 6.15 pace,so at some point you need to be running at that pace or faster to get your body used to it.

i would also do at least one long run (more than your target distance) maybe a 5 or 6 miler.
 
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