HIIT is highly individualized, mainly involving all-out sprints lasting from 10 to 60 seconds, followed by recovery periods ranging from 1 to 4 times the length of the sprint. This allows you to give your all in the next burst. Research also shows that this fast, short-duration training format can help boost both your speed and physique.
Dr. Martin Gibala, a research fellow at McMaster University, says, “For athletes already using this training method, adding a bit more intensity during the effort phase may yield unexpected additional benefits.” Your cardiovascular system gets a workout, pushing more oxygen-rich blood throughout your body, and your muscles learn to use oxygen more efficiently. Your muscular and nervous systems also work more in sync. These combined benefits make your running more efficient. Not only that, but this type of exercise is also very helpful for controlling blood sugar and may even reduce the risk of certain chronic diseases.
However, there’s a risk of injury when running at high speeds. Joe McConkey, an exercise physiologist with the Boston Running Club, says: So before starting, you need a solid base of mileage and speed-work experience, along with good flexibility. To put it quantitatively, that means you should have been running for at least four months, 4 to 5 times per week; regularly running 1.5 kilometers at a pace about 60–90 seconds faster than your jog; and logging at least 50 minutes of long runs per week. Physical requirements include: 1) holding a squat position for 90 seconds; 2) standing with hands hooking your ankles, heels touching your glutes. Once you meet these, you can start HIIT, beginning with once a week, then increasing by no more than two sessions every 10-day cycle.
On the track
McConkey says that doing HIIT on the track allows your muscles to fully activate, improves muscle elasticity, and enhances coordination between your nervous and muscular systems. Over time, you’ll definitely feel like you’re taking stronger, more powerful strides.
First, prepare for 100-meter accelerations, maintaining top speed for 40 meters, followed by 3 minutes of walking or jogging. Then do 6 x 150-meter accelerations, keeping 80 meters at top speed out of the 150, followed by 3 to 4 minutes of walking or jogging. After one phase, progress to 10 x 300-meter runs, aiming to maintain top speed throughout, or reduce rest periods to just 1 minute.
On the trail
Doing HIIT on trails does increase the difficulty, but on softer ground and in more scenic wilderness settings (like bridle paths, smooth trails, grassy areas, etc.), HIIT can better enhance your coordination and flexibility—that is, sharper foot placement, power, speed, and overall coordination with each step.
First, adjust your pace based on trail conditions and warm up gradually. Second, if you’re on an uphill section, there’s less pressure on your legs and a limited range of motion—reducing injury risk. Downhill sections can also serve as recovery. It’s a win-win. Lastly, a reminder: when heading outdoors for HIIT, don’t push too hard—the terrain is much rougher than a track—enjoying the scenery and fresh air is part of the goal too.