I just registered for the 2013 Ottawa half-marathon.
The challenge is to succeed in running it under 2h without running more than 30 min 3 times per week to test the most recent high intensity interval training (HIIT) theories.
In a few words, HIIT is a training hack to get the most bang for the buck: minimal time, maximal results. It’s effective for to get average results like i aim for, it’s not for the elite runners. On such low volume, i can also keep some focus on strength training while getting in some “running shape”.
The most often cited reason to avoid any form of exercise is “i don’t have time”.Well, the point of this challenge i gave myself is just to prove that getting in a reasonably good shape does not take much time. Anyone interested in joining my challenge? Don’t worry, what i do is already studied, proven, safe. I will offer all the info required to achieve such goals and get you healthier without more than 90 min per week.
Originally posted on Facebook, October 2012
Update December 30, 2013
HIIT training to half marathon challengeObjective: Run a sub-2h half marathon with a preparation consisting of 3x30min/week training to prove to my friends that a reasonable level of fitness can be achieved. Update: Since i started in mid october, much progress has been made. I was out of running shape in october, i hadn’t run for about 4 months because of plantar fasciitis. In december, i lost access to my threadmill because we are renovating the house so i ran outside. It was fun but i did not have any control on the speed of my intervals so i could not plan my progression as precisely. Still, i pushed and ran hard. I lowered volume by training only 2 times per week 30 min but allowed for one test run per month where i would run over 30 min. My objective in december was very reasonable, to run a sub 60 min 10k and i did it easily. I felt like i could run a 2h15 half if i just continued and allowed a few cycle of run-walk. Overall, i lowered my monthly training volume but adopted a more sensible approach because i can see if my fitness improves by testing my endurance once a month. Running outside also made me realize that shoes slow me down. Inside, i always run barefoot. My feet are now well adapted and they are used to running “naked”. When i run with regular running shoes, i feel like i have weights on my ankles. I stopped using regular running shoes even if it’s winter time for that reason, relying only on my Merrel’s trail glove. I started doing 1:00 intervals at 8 mph with 1:30 min at 4 mph for 6 cycles. I now do 10 cycles of 1:00 @ 9,5 mph with 1:30 @ 4 mph and i feel much faster. It’s funny, i used to train the regular way: build an endurance base then work on speed… now i do just the opposite, just work on speed and endurance will come naturally. I think that if i can do 10 intervals of 1:00 @ 11 mph within a 30 min period, i’ll be able to run a sub 2h half marathon. We’ll see if I can prove that the science behind HIIT training is true.My objective is not performance, it’s to get reasonably fit with minimal training time.
Update January 2013
Since i started in mid-october, cardiovascular fitness has improved much. Today, i did my 75 min/12,5K test run for the month of january and it was easy, i feel i could’ve easily run 90 min but i must be patient and follow the program. Every month i tweak something. In december, i switched from 3x30min/week to 2x30min/week + 1 long run per month. This month, i’ve replaced one 30 min HIIT run every 2nd week by a weighted vest run with 12 pounds on my back. I feel there is so much you can achieve by just running faster intervals so adding difficulty by carrying weight is another nice way to increase intensity and it also provides a different kind of conditioning. My objective for my next long run in mid march is to run a 90 min 15K by following the program, not running more than an hour per week.In April, i plan to run a sub-1h45 min 15K and i should be good to run a sub-2h half marathon in may. By then, i also plan to have lost 12 pounds total (i lost 6 by now) and this should naturally increase my speed and endurance.
Update April 6, 2013
I ran 7×30 min HIIT in march. I should’ve run 9 times (or twice weekly) but i didn’t. Today, during my once a month long run, i paid for my lack of training. I ran 10,31 miles in 1:45. That puts me in the 2:15 range for the half marathon.
I could run more in april to make up for this but i must assume my choices and i will not.
I wanted to prove i could run a half marathon with minimal training, i’ll stick to the plan and suffer…lol.
Update May 2013
Training is complete. I’m not as ready as i would but it will have to do. I only ran 5 times over one hour in the last 6 months. I know i can complete the distance as i have done a 19k in my last long run but i don’t have enough mileage. I feel that if i had one more month or one more long run, it would’ve been perfect. This has proven to be a fun experiment. I’ve learned a lot. HIIT certainly works but alone is insufficient to gain enough endurance. The once a month long run and lower weekly volume did make a difference from the initial plan of 3 x 30 min weekly training and no long run. In the end, i tried to spend as little time training as i could but to reap the most benefit. Not sure i will run under 2h, i think 2h10 is a more reasonable objective. For me, even compared to past marathon times it’s kind of slow but for the amount of training i did, it’s decent. Anyway, I’m more interested in the pleasure of the event than the actual speed. With this training, i’ve lost 12 pounds. It’s not the 600 cal per week spent running, it’s probably just the metabolic changes from HIIT training. You know me, i don’t diet. My strength training has suffered a bit, i probably lost 10% strength but endurance gains have given me much more benefit in daily life. I’m faster, lighter and more mobile than the heavier stronger guy i was last fall. i find being able to run a half marathon but still deadlift 2x, bench 1,6x and squat 1,7x bodyweight is a nice multisport skill set.
Update May 27, 2013
HIIT to half challenge – results2h00http://www.sportstats.ca/displayResults.xhtml…The experience is complete. I have tested and proven the theory on HIIT training concluding that it is very effective and efficient in improving cardiovascular fitness. With 2×30 min of HIIT training every week and one endurance run per month, i was able to achieve a reasonable level of fitness comparable to a regular higher volume endurance training. In comparison, i ran on 6 miles per week + 8-19 miles once per month =a volume of 32-43 miles / month. The typical training program has a volume of 21-35 miles per week. http://www.coolrunning.com/engine/2/2_4/134.shtmlThis makes the program i followed 3-4 times more efficient in terms of time spent training. So it leaves me more time to enjoy my family and have a life outside of running. Low volume also means less risk of overuse injury and i can keep my flexibility and strength both of which are important in other activities i also enjoy. If i had to adjust the program to run a marathon, i’d run 2x/week 45 min HIIT + one endurance run every 3 weeks. Conclusion: Don’t tell me you don’t have time to train. Health and fitness are about mindset and discipline, not about lack of time. 30 min 2 times per week and 1h+ once per month is easily done by anyone.
Martin Pham Dinh 