Review my HIIT/fartlek?

[verraneventide]

Hi all!

For more background on my weight loss, see this post:
http://www.fitness.com/forum/personal-training/how-am-i-doing-where-should-i-go-now-19007.html

Mon/Wed/Fri (when not outside) I run on the treadmill using this pattern:
3 min: 3mph / 0% incline
3 min: 6mph / 0% incline
3 min: 6mph / 3% incline
1 min: 6mph / 0% incline
3 min: 6mph / 5% incline
1 min: 6mph / 0% incline
2 min: 6mph / 6% incline
1 min: 6mph / 0% incline
2 min: 6mph / 7% incline
1 min: 3mph / 0% incline
3 min: 3.5mph / 8% incline
1 min: 6mph / 0% incline
2 min: 6mph / 7% incline
1 min: 6mph / 0% incline
3 min: 6mph / 5% incline
1 min: 6mph / 0% incline
3 min: 6mph / 3% incline
3 min: 6mph / 0% incline
3 min: 3mph / 0% incline
2 min: 2.5mph / 0% incline

At the end I'm exhausted, but feel great. I'm not yet at the point of being able to do 7mph, but that's my eventual goal.

Does this qualify as a good HIIT/fartlek program?

Thanks!

 

[R.Lewis]

Couple of quick tips.

When using a tread mill have the incline set to 2% incline to start with, its more realistic to running on the ground.

Once you are used to it, try not to run to a time i.e. 1 or 3mins, run untill you are too tired to keep running at that speed. With HITT you have to push yourself to your limit.

If you dont have one buy a heart rate monitor. Its much safer like this. That way you can run to a heart rate e.g.
warm up to 140bpm
then get to 180bpm and hold for 1min
then slow down, as soon as get to 145bpm speed up to 180 and hold for 1 min

thats just an example. it will take you a while to workout whats right for you.
Its just a more effective way of doing it, and its safer cos you know when your in the red.

 

[verraneventide]

Holy crap!

Thanks for the advice Mr. Lewis! I bought a HRM and tried your recommendations out for the first time yesterday. I managed to do 7 sets at ~10 MPH at a 2% incline.

I thought I was gonna die. LOL. It took everything I had to keep from puking - it would have been very embarrasing at the local gym. Afterwards I felt AWESOME though, and could feel the difference. I am going to do this twice a week and see how it goes.

Thanks so much!!
V