Modern Athlete Magazine Issue 171 August 2024 | Page 63

Training

Integrated HIIT Workout Plan for Runners

This 6-week HIIT workout plan combines running with gym exercises to enhance overall fitness , strength and endurance . Each week includes two HIIT sessions that alternate between running intervals and gym-based exercises .
Week 1-2 : Building the Foundation
Workout 1 : Running and Core
• Warm-up : 10 minutes easy jog
• Main Set :
• 4x400m run at high intensity , 1-minute rest
• 4x30 seconds plank , 30 seconds rest
• 4x400m run at high intensity , 1-minute rest
• 4x15 Russian twists , 30 seconds rest
• Cool-down : 10 minutes easy jog
Workout 2 : Hill Repeats and Upper Body
• Warm-up : 10 minutes easy jog
• Main Set :
• 5x45 seconds uphill sprint , walk down recovery
• 4x10 push-ups , 30 seconds rest
• 5x45 seconds uphill sprint , walk down recovery
• 4x10 dumbbell rows per arm , 30 seconds rest
• Cool-down : 10 minutes easy jog
Week 3-4 : Increasing Intensity
Workout 1 : Pyramid Intervals and Lower Body
• Warm-up : 10 minutes easy jog
• Main Set :
• 1 minute sprint , 1 minute jog
• 2 minutes sprint , 2 minutes jog
• 3 minutes sprint , 3 minutes jog
• 2 minutes sprint , 2 minutes jog
• 1 minute sprint , 1 minute jog
• 4x12 squats , 30 seconds rest
• 4x12 lunges per leg , 30 seconds rest
• Cool-down : 10 minutes easy jog
Workout 2 : Tempo Intervals and Full Body
• Warm-up : 10 minutes easy jog
• Main Set :
• 4x5 minutes at tempo pace , 2 minutes easy jog recovery
• 4x15 kettlebell swings , 30 seconds rest
• 4x15 burpees , 30 seconds rest
• Cool-down : 10 minutes easy jog
Week 5-6 : Peak Intensity
Workout 1 : Long Intervals and Upper Body
• Warm-up : 10 minutes easy jog
• Main Set :
• 5x3 minutes hard effort , 3 minutes easy jog recovery
• 4x10 shoulder presses , 30 seconds rest
• 4x10 bicep curls , 30 seconds rest
• Cool-down : 10 minutes easy jog
Workout 2 : Mixed Intervals and Core
• Warm-up : 10 minutes easy jog
• Main Set :
• 2 minutes sprint , 2 minutes jog
• 4 minutes sprint , 2 minutes jog
• 6 minutes sprint , 3 minutes jog
• 4 minutes sprint , 2 minutes jog
• 2 minutes sprint , 1 minute jog
• 4x30 seconds side plank per side , 30 seconds rest 8 4x15 bicycle crunches , 30 seconds rest
• Cool-down : 10 minutes easy jog
Example Weekly Schedule
• Monday : Rest or easy run
• Tuesday : HIIT Workout 1
• Wednesday : Easy run or cross-training
• Thursday : HIIT Workout 2
• Friday : Rest or easy run
• Saturday : Long run at a comfortable pace
• Sunday : Rest or cross-training
Additional Notes
1 Warm-up and Cool-down : Always start and finish with a 10-minute easy jog , to prepare your body for the workout and aid recovery afterward .
2 Intensity : During sprint intervals , aim for 85-95 % of your maximum effort . For tempo intervals , run at a pace you can sustain for an hour but that still feels challenging .
3 Recovery : Ensure you get adequate rest and recovery between HIIT sessions . Avoid doing HIIT workouts on consecutive days , to prevent overtraining and injury .
4 Hydration and Nutrition : Stay hydrated and fuel your body properly before and after workouts , to maintain energy levels and aid recovery .
By following this integrated HIIT workout plan , you ’ ll build speed , strength and endurance , making you a stronger and more versatile runner . Enjoy the challenge and the results that come with it !

Finding the Time By Ray Orchison

It can sometimes be hard to find the time to fit a run into your hectic schedule , but if there ’ s a will , there ’ s a way !
Images : Vecteezy
Plan Ahead
The best way to approach training is to actually sit down and plan . Look at the calendar , identify the days where you can or can ’ t train , and decide what session you will do on the days you ’ ve allocated . If you plan your training , there ’ s a good chance that you will do it . On the other hand , if you ’ re waking up each morning and thinking , “ What should I run today ? Should I do a 10k or 800m repeats ? Maybe I should do hill repeats . Ah , I ’ ll decide later …” then there ’ s a good chance that you ’ ll simply end up skipping the session altogether .
Working Athlete
Everyone needs to take a break at some point during their work day , so prioritise that time for a short quality run . Not only will this ensure that you keep
your fitness levels up , but it will also rejuvenate you and leave you feeling fresh for the rest of the day . The other choice is to run to and from work , which definitely beats sitting in traffic ! Of course , shower facilities at work are a must-have on this one .
Hit the Treadmill
If you simply cannot get to your run before , during or just after work , get in your run on the treadmill a bit later . Set it to between 1 % and 5 % incline and give yourself a solid 30 to 45min session .
You can always fit running into your busy lifestyle and schedule . Just give it a little thought and planning and you ’ ll come up with many creative ways to do so . If you ’ re dedicated to your fitness and goals , then scheduling training will become a priority .
Ray Orchison is a South Africanborn running coach and therapist . He has completed the Comrades Marathon multiple times and also boasts personal bests of 33:55 for 10km and 2:48:00 for the marathon . He has completed USATF and NAASFP coaching courses , and provides personalised training programmes to his clients . Now based in Perth , Australia , you can find him at https :// runetics . com . au .
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