HIIT and LSD

Raixer · 06-24-2007, 11:54 PM

I basically understand these terms and try to incorporate them both into my weeks worth of Cardio workout. After reading a lot of discussion in other threads lately, I have become very curious of just what constitutes High Intensity and Low intensity and is there any value to the middle ground.

Sometimes I run a mile in 6 minutes with a 1 minute break and repeat that for 3 miles. I am not in incredible shape, so this pretty well kills me. While not exactly a HIIT, I am running at my highest sustainable pace for 1 mile. Is there value in this type of run?

Other times I just run for about 55 minutes straight and end up at around 6 miles, clearly a long slow distance run.

These are my two main cardio workouts at the moment, I usually alternate days. When I have the space available should I begin doing sprints as well, or cut out my first type of workout altogether and replace them with sprints?

For reference, this schedule has been working really well for improving my cardio. 6 weeks ago I maxed out after 1.5 miles in 14 minutes... like completely dead can't walk kinda deal haha.

**Standard** · 06-25-2007, 12:12 AM

DISTANCE VS. INTENSITY-and MFD??

Sprints are always a welcome addition to any training package, your basically working the middle ground and LSD so a high intensity style would probably help you a great deal depending on your goals.

Raixer · 06-25-2007, 12:33 AM

Thanks Standard, I probably shoulda found that on my own.

Edit* I read through that post and the article on MMAweekly and there was some great info in there. I DID take a look around for an answer to my next question but was unable to find one... it could be my lack of familiarity with the boards though.

Often at the end of my runs, or at the end of each mile I sprint hard for about a minute. Basically if I am doing LSD at 6.5 MPH for 5 miles I will finish the last 1/4 mile at 10 mph. This really kills me and gets my heart rate in the 185-190 area usually. Is there any benefit to doing this or am I just killing myself needlessly in an attempt to create some bastardized HIILSDT style haha.

Thanks again for the help guys. Sorry if this has been covered before, I looked.

**Sonny** · 06-25-2007, 10:28 AM

Quote:

Originally Posted by Raixer

Often at the end of my runs, or at the end of each mile I sprint hard for about a minute. Basically if I am doing LSD at 6.5 MPH for 5 miles I will finish the last 1/4 mile at 10 mph. This really kills me and gets my heart rate in the 185-190 area usually. Is there any benefit to doing this or am I just killing myself needlessly in an attempt to create some bastardized HIILSDT style haha.

I actually do this at the end of all my LSD sessions, yeah there's some benefit to it, but you're obviously not going to be able to push yourself as hard at the end of an LSD run compared to when you're fresh.

**Standard** · 06-25-2007, 12:33 PM

I'm not too sure what the scientific reasoning behind the hard finish is but like sonny i always end my runs with a sprint. I just find its a really good finisher, i usually just do a 100m flat out sprint though.

Dan's Knuckles · 06-25-2007, 05:31 PM

The hard finish, or "kick" as my high school track coach used to call it, is all about mental toughness in my oppinion. If you can run hard for a 5k, and then have the will to sprint all out for the last 100 or 200 meters, you could just beat a guy to the finish who lacked that will... Or it could just mean you weren't really running hard the whole time, since you had the energy to sprint at the end... I don't know what benefits it gives you in training though.

heritagemma · 06-26-2007, 01:31 AM

good point. didn't think about the mental benefits.

Keiwil · 06-27-2007, 10:12 AM

Shows how much i know.. I thought you guys meant doing high intensity sprints while on lsd..
I thought where is this world going to,, first royce caught for nandrolone and now sherdoggers running like mad while on lsd.

ThePitBull32 · 06-27-2007, 12:03 PM

Quote:

Originally Posted by Standard

I'm not too sure what the scientific reasoning behind the hard finish is but like sonny i always end my runs with a sprint. I just find its a really good finisher, i usually just do a 100m flat out sprint though.

I believe that finishing up with a sprint helps with mental toughness. I feel more of a sense of accomplishment if I finish strong.