Chronicles of my 2011 IPPT Training (part 2)

Went for another run yesterday in preparation of my much dreaded IPPT station – the 2.4 run. This time, I didn’t go for steady state running for 20 minutes. Instead, I ran for only 15 minutes.

No, I did not slack off.

On the contrary, I increased my running intensity as this time round, I did HITT – High Intensity Interval Training. If you are not familiar with this type of training, its basically alternating between periods of all out sprints and active recovery. The periods may vary between 10 to 30 seconds. Personally, for the sake of convenience, I like to go for 60 seconds interval.

So why am I doing HIIT? I think the more relevant question is, why is everyone starting to do HITT instead of the regular steady state running.

HIIT has been proven to effective help:

1. Burn more much calories post-workout (afterburn)
2. Increase VO2 max faster
3. Increase stamina and endurance faster
4. Stimulate GH (growth hormone)
5. Keep your metabolic rate elevated longer
6. Activates fast twitch Type 2b muscle fibers

Looking at the benefits of HIIT above, it is obvious that anyone who needs to get their stamina up or burn fat in the fastest time possible, would be it.. I mean HIIT.

I actually only started doing HIIT last year and I clocked my fastest IPPT time ever at the age of 30. I believe a lot has to do with the increased Vo2 max and the strengthening of my type 2b muscle fibers. After all, the 2.4 run is all about partial sprinting all the way – if you are aiming for gold. So as a general rule of thumb, to clock below 10 minutes for your 2.4 run, you’ll have to maintain a 14 – 15 km/hr speed throughout. Think its easy? Try setting your treadmill at that speed and run continuously for 2.4 km.

So anyway, considering this is my first HIIT in close to a year, I took it relatively easy:

1. 5 minutes of warm up at 10km/hr
2. Increased speed to 12km/hr for 60 seconds
3. Active recovery for 60 seconds at 10km/hr
4. 13km/hr for 60 seconds
5. Active recovery at 10km/hr for 60 seconds
6. 14km/hr for 60 seconds
7. Active recovery at 10km/hr for 60 seconds
8. 14km/hr for 60 seconds (I realised this is the fastest the treadmill can go. I need to switch gyms)
9. Active recovery at 10km/hr for 60 seconds
10. 14km/hr for 60 seconds
11. Active recovery at 10km/hr for 60 seconds

So all in all, the entire session took only 15 minutes, but it was much more intense than my previous running session. I didn’t really pant like a dog afterwards, in fact I could still breathe through my nose, instead of gasping for breath through my mouth. So I’m still feeling strong and could possibly increase to 15km/hr if I push for it. Again, I am doing HIIT primarily to boost stamina and speed. Not so much for fat burning. If I were to do this for fat burning, ideally, I would have done it in the morning on an empty stomach like how I did it last year.

A day after the run, I actually feel more energetic than usual. I’m maintaining my usual carb intake. No more no less. But closer to my actuall IPPT, I’m hoping to lose 2 kg so I’m lighter and could possibly run faster as well.

Next week, if I can find another gym that doesn’t restrict the speed of its treadmills to 14 km/hr, then I’ll increase my intensity to maybe 16km/hr. My goal is to work all the way up to 20km/hr like what I did last year.

So watch this space as I document more on my preparation for my final 2 IPPT tests.

Feel feel to let me know what you think by leaving a comment below.