Mastering Interval Training: From HIIT to LIIT for Faster Running
I’ll never forget sprinting up a hill on a misty London morning, the air crisp enough to sting your lungs. Ten metres in, my legs were on fire. Could I capture that feeling without breaking my body in the process?
Story development
I’d shift between slow, steady miles and chaotic bursts of speed. Some weeks I’d relish the calm of a zone-2 run; the next, I’d be gasping through sprints. One rainy Tuesday, I tried a structured interval session mixing speed bursts with gentler paced sections. The session felt hard yet manageable, a textbook example of low-intensity interval training (LIIT).
The science of HIIT and LIIT
High-Intensity Interval Training (HIIT)
- What it is: Repeated episodes of near-maximal effort (typically 85-95% of maximum heart rate) separated by short rest periods.
- Physiological payoff: Recruits fast-twitch muscle fibres, increases VO₂-max, and boosts anaerobic capacity. A 2016 study in Sports Medicine showed that practicing HIIT three times weekly for six weeks raised VO₂-max by 12%.
Low-Intensity Interval Training (LIIT)
- What it is: Longer, moderate “hard” intervals (60-80% of max heart rate) alternating with recovery periods at 60-70%.
- Physiological payoff: Strengthens aerobic systems, increases fat burning, and spares your joints. The American Journal of Physiology reported that 20 minutes of LIIT improved mitochondrial function as effectively as 30 minutes of moderate-paced jogging.
Both share one idea: contrast.
Self-coaching with smart pacing
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Identify your current zone. Run an easy 5-minute warmup, then check your heart rate. Multiply by 0.85 for a HIIT threshold and 0.75 for a LIIT threshold.
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Set personalised pace zones. Three zones:
- Zone 2 (60-70% HR): conversational jog or brisk walking.
- Zone 3 (70-80% HR): steady run.
- Zone 4-5 (80-100% HR): fast repeats or hill work.
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Create an adaptive plan. Begin with 10-minute sessions twice weekly.
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Use real-time feedback. A chest strap or watch gives you instant HR data.
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Build custom workouts. Mix inclines, distances, and intensities.
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Closing and workout
Try this “Hill-LIIT” workout (≈ 45 minutes)
| Round | Work (hard), jog or easy run | Recovery (easy), walk or very slow jog |
|---|---|---|
| 1-5 | 90 seconds at 75-80% max HR (≈ 8 mph or 12 km/h) | 3 minutes at 60-65% max HR (≈ 5 mph or 8 km/h) |
| 6-10 | 60 seconds uphill (5% incline) at 80-85% max HR | 2 minutes flat walk until HR drops below 65% |
How to run it:
- Warm-up 10 minutes easy (Zone 2).
- Follow the table, keeping a heart-rate monitor handy.
- Cool-down 5 minutes easy, then stretch.
Notice the shift in effort, track how quickly your heart recovers, and tweak next week.
References
- LIIT Workouts: 50 Low Intensity Interval Training Exercises To Try Out (Blog)
- The Ultimate HIIT Workout With Weights For An Intense Session (Blog)
- 3 Great Upper Body HIIT Workouts To Build Muscle (Blog)
- The Value Of Super-Short Workouts (Blog)
- High Intensity Interval Training (HIIT) Workout - Women’s Running (Blog)
- The Best HIIT Workouts to Improve Runner Fitness (Blog)
- 8 Invigorating 10 Minute Hiit Workouts - Road Runner Sports (Blog)
- The Secret to High-Intensity Interval Training - RUN | Powered by Outside (Blog)
Collection - HIIT & LIIT: Runner's 2-Week Plan
Controlled Tempo
View workout details
- 10min @ 6'30''/km
- 5 lots of:
- 3min @ 5'00''/km
- 2min rest
- 10min @ 6'30''/km
Easy Foundation Run
View workout details
- 5min @ 7'30''/km
- 30min @ 6'30''/km
- 5min @ 7'30''/km
Speed Bursts
View workout details
- 10min @ 6'30''/km
- 6 lots of:
- 1min @ 4'15''/km
- 1min 30s rest
- 10min @ 6'30''/km
View workout details
- 5min @ 7'30''/km
- 30min @ 6'30''/km
- 5min @ 7'30''/km
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