Apex Athletes
Endurance, Soccer, Football , General Fitness, Volleyball, Basketball, MarathonA run specific program using measures of RPE and Heart rate to prescribe training intensity.
This 6 week Run-Based HIIT programme is designed to:
- Improve Aerobic Capacity (VO2max).
- Improve running speed
- Improve fractional utilisation ratio
- Supplemental run based conditioning
Who is this programme for?
- Endurance athletes looking to improve race pace and fractional utilisation ratio (when used along side current low intensity endurance schedule).
- Team sport athletes that require supplemental conditioning.
- Weight management.
- Running enthusiasts looking for structured programming.
This programme is designed by HIIT Science certified trainer Chris Jones.
- chrisjonespt@gmail.com
- @chrisjones_hiit
3 sessions per week
Must use App app to view and log training
Program Training
Prep
A
HIIT - Warm up
RAISE: - Light jog 2-4min (6/10) ACTIVATE & MOBILISE: - Squat x10 - Reverse Lunge x5 each side - Lateral Squat x5 each side - Leg Swings x10 each side POTENTIATE: - High knees x10m - Heel flicks x10m - A-Skip x10m - B-Skip x10m - 50m stride out x 4 (open up speed each rep)
Type 1 HIIT - Short Intervals
B
Type 1 (Aerobic) HIIT sessions are programmed early in the week to allow the anaerobic and neuromuscular systems to recover from any long hard miles or races over the weekend. Duration: 22min RUN : WALK 1. 20s ON : 40s OFF x 10 (8-9/10) 2min REST 2. 20s ON : 40s OFF x 10 (8-9/10) DONE *ENTER TOTAL DISTANCE COVERED* RECOVERY - Aim for 48hrs before completing your next HIIT session. - All long endurance running between HIIT sessions should be <7/10RPE or <80%HRmax
Prep
A
HIIT - Warm up
RAISE: - Light jog 2-4min (6/10) ACTIVATE & MOBILISE: - Squat x10 - Reverse Lunge x5 each side - Lateral Squat x5 each side - Leg Swings x10 each side POTENTIATE: - High knees x10m - Heel flicks x10m - A-Skip x10m - B-Skip x10m - 50m stride out x 4 (open up speed each rep)
TESTING - Long Intervals
B
Duration: 20min TESTING This session is to be used as a bench mark to see where you are at in terms of aerobic capacity and ability to repeat hard efforts. So give it your all! 1. 5min ON : 2min OFF x 3 (8-9/10) *ENTER TOTAL DISTANCE COVERED* At the end of the session, enter the distance covered for each 5min interval in the comments section (if your watch has a lap feature) RECOVERY - Aim for 48hrs before completing your next HIIT session. - All long endurance running between HIIT sessions should be <7/10RPE or <80%HRmax
Prep
A
HIIT - Warm up
RAISE: - Light jog 2-4min (6/10) ACTIVATE & MOBILISE: - Squat x10 - Reverse Lunge x5 each side - Lateral Squat x5 each side - Leg Swings x10 each side POTENTIATE: - High knees x10m - Heel flicks x10m - A-Skip x10m - B-Skip x10m - 50m stride out x 4 (open up speed each rep)
Type 3 HIIT - Long Intervals
B
Duration: 32min 1. 2min ON : 1min OFF x 4 (8-9/10) 2min REST 2. 4min ON : 2min OFF x 1 (8-9/10) 3. 2min ON : 1min OFF x 4 (8-9/10) DONE *ENTER TOTAL DISTANCE COVERED* RECOVERY - Aim for 48hrs before completing your next HIIT session. - All long endurance running between HIIT sessions should be <7/10RPE or <80%HRmax
