Hi, this is Debbie Boyles, coach at Mojo for Running with episode number 89, high-intensity

interval training, also known as hit. I hope you're all feeling excited about the new year,

and now that we're several weeks in, I hope you've been able to establish whatever new routines you had hoped to establish.

Hit training might be a super effective addition to your regimen because it has been proven to increase fitness with less time than more traditional training.

If you struggle to find any time for running, then hit training could be a godsend because it will allow you to

get in a workout in a much shorter time. However, as I've said many times, you don't want to do

two intense workouts on back-to-back days. Now, let's talk about high-intensity interval training.

In the last podcast, I explained about interval workouts. A one-sentence

review of that would be an interval workout is a series of running segments alternating,

alternated with some time interval for recovery. There is no agreed upon exact definition of

exactly what is a high intensity, high intensity

training because, you know, one person's viewpoint of high intensity might be different

from another's.

So you might ask six different coaches and they'll tell you something, all of them a little

bit different.

But high intensity interval workouts generally mean that the intensity is higher than in a traditional

interval workout.

And unfortunately, some coaches encourage their runners to work at an effort of 100%.

But I don't think that's advisable unless it's for a very brief time span, like, say, 10 seconds,

and we'll talk about that later on. Anyway, I would definitely say 95% would be the max for any

prolonged period of time, and an effort of, say, 90% actually provides excellent results as well.

So these are short bursts of running at a high intensity with a brief recovery period.

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