Elitetrack: Sport Training & Conditioning

Basically, I was doing some looking around the web and came across a lot of info on HIIT. Apparently, this is supposedly the best form of training for increasing both aerobic and anaerobic capacity at the same time. One of the protocols for HIIT is the Tabata Interval.

Tabata Intervals involved a 2:1 work to rest ratio. One of the most reccomended ways to utilize the Tabata Interval that I have encountered if the following: 20 seconds of sprinting (close to 100% as possible) followed by 10 seconds of slow jog. Repeat until 4 minutes have elapsed and this would be your speed endurance workout for the day.

Now my question to everyone here is is this sounds reasonable, or is it too much work? I am thinking of implementing it into my routine, which looks something like this at the moment.

Monday: Speed (MaxV, Accel)
Tuesday: Tempo
Wednesday: Speed Endurance
Thursday: Tempo
Friday: Speed (Accel, MaxV)
Saturday: Tempo or rest if fatigued
Sunday: Rest

I weightlift monday (lower) wednesday (upper) and friday (lower) with plyometrics on Monday (medium intensity) wednesday (high intensity) and friday (low intensity). 

Any feedback would be appreciated.

The program looks good for later in the season, but to be honest, HIIT training is really nothing more than an aerobic power workout.  There is way too much rest and oxygen intaken for it to be true speed endurance, plus the fact that after the first "working" rep (20 sec sprint), you'll be moving so slow when running, especially if you're jogging in between, to actually be able to run fast enough for it to tap into your anaerobic system.  It'll be like the last 100 of the 400 or 200 of the 800…all aerobic.

I think it might serve as a useful fartlek for a 400/800 type early in the season, but you seem to be a sprinter based off your speed work and other workouts, so this workout would really serve no basis at any time during the season.  Maybe an off-season workout, but not in-season.

So for my speed endurance work I should stick with something like 5x120 with full recovery then? Also, would HIIT be considered an appropriate method for building an aerobic base for the season or not?

So for my speed endurance work I should stick with something like 5x120 with full recovery then?

Yes

Also, would HIIT be considered an appropriate method for building an aerobic base for the season or not?

Yes, to some extent.

I think that workout would spell trouble for anyone who wants to run the sprints fast. As 400stud said, everything beyond the first rep would be too slow to be considered speed work, and the short rest periods and high expected effort (relative intensity) would surely lead to sloppy running. I would leave that type of training to "fitness" buffs who like catchy buzz words and fancy acronyms like HIIT.

I would leave that type of training to "fitness" buffs who like catchy buzz words and fancy acronyms like HIIT.

  Nice phrasing there, mike.  :D

hey quick question, would HIIT maybe useful for lactic acid tolerance?

Originally posted by cockysprinter
hey quick question, would HIIT maybe useful for lactic acid tolerance?

Yes but I think that more traditional training would be better for a track athlete.

i agree, i was just being curious.