File :-(, x, )
Anonymous
I've been doing HIIT every other day for the past 3 months. My routine is 30 seconds of sprinting at 90%+ effort, 30 seconds of light jogging, repeat.

When I started, I vomited and collapsed after 4 minutes. I've really been pushing myself hard, and slowly and surely I've been getting better. In the past 2, I got to the point where I can now do 15 intervals. I heard on a bunch of sites that once you get to 15 you don't need to / shouldn't do more than 15 in a session.

So what now? I already reduced my rest time from 30 seconds to 20. I already tried to run even faster... but since I'm already at 90%+ effort, I pretty much run as fast as I physically can each interval--it's pretty much impossible for me to run faster.

I need a new frontier. What should I be doing? Should I keep reducing my rest periods down from 20 seconds? Should I make my sprinting periods longer and longer? Or should I increase the number of reps to something like 20 or 25? Or should I just chill out a bit and be happy with doing 15 normal reps every other day?
>> Anonymous
>>308029
Also, assuming the average training experience on /fit/, this should not be done all on the same day.
>> Anonymous
>>308029
I'm in decent shape, honestly. I have a little weight on me, but I've been running my whole life. I used to be into elliptical machines, but they were getting boring and I wasn't seeing good results. I'm still a bit chubby, though... 6'0" and 190 pounds, but I lift weights so I have decent muscle mass and a great cardio system from the running.

I guess I could do some time trials. I'd rather just keep it a bit more casual... I do my HIIT running in a public park. I don't even know of a track. Still, I totally go all-out each time and do it until I just about collapse.

I just don't know what I should do. Increase number of intervals to 20 or 25? Decrease rest time between intervals from its current 20 seconds? Increase sprinting time to 45 seconds? What do I do?
>> Anonymous
Try running as far as you can.
>> Anonymous
>>308046
fine, tubbo. 40s on 80s rest, 60s on 120s rest.

Better yet, find a fucking track. If you "keep it casual" you won't go anywhere. Give yourself some goals and hit them, then give yourself harder goals. The ones up there are average HS runners' times, probably way out of your league, but some day...
>> Anonymous
>>308059
Nice reading comprehension. I'm already doing 30s on, 20s rest, 30s on, 20s rest.

And by casual, I mean I don't want to get all faggoty about timing how fast I can run in a circle. I do run in a park, but I keep going until I start dry-heaving. Then I stop.
>> Anonymous
Just keep upping the intensity. Decrease your resting times (20/40 to 15/45, ect,) run uphill, drag a weighted sled, whatever you can think of. And if you can already run for 15 minutes straight, uphill, dragging a 50lb sled... well, you're pretty much good.
>> Anonymous
>>308070
You are afraid of competition and failure. 16 year old kids hit those times, why can't you?

Or just up your "sprint" to 40s, rest for 80s, like I said earlier. Don't do as many of these, idiot.
>> Anonymous
>>308084
Because I'm 28 fucking years old and am a lawyer with a busy life. I couldn't give a shit about "hitting times." If you're a troll, good work. I may have cared about how fast I ran around a circle when I was 17, but that's been over a decade ago.

I'm doing this for health and well being only. And I think I must be doing something right if I run until I'm on the verge of collapsing every time.

By the way, you still make no goddamn sense. If I can handle 30s on and a 20s rest, then why do you keep telling me that I should work myself up to 40s on and 80s rest? Are you telling me that a 10 second increase in my sprints warrants resting four fucking times as long?
>> Anonymous
>>308090
Yes
>> Anonymous
>>308090
Was trolling but that changes things, I'll treat you with respect now b/c your not some idiot kid.

The reason for 400m is the sheer brutality of a 50-60second sprint. 800m is even worse. I'm not a track person, but I run them because the benefit of running them is huge.

The alternative is what I said: 40:80, or 60:120, or longer to imitate the 800m. The longer rest allows you to recover better, thus you can actually run at 100% for all of your intervals, rather than just the first.

And, in all seriousness, pick a goal, I'm sure there's a big 5K race in your area coming up sometime soon, try it out. Competition is good for the soul. Your training WILL improve as will your fitness.

/troll